The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
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Gym Exercise Chart For Weight Loss
Regular gym exercise is a key part of sustainable weight loss in the UK, but exercise alone isn't usually enough — it works best combined with healthy eating and a calorie deficit. This guide covers which gym activities burn the most calories, how to structure effective workouts, and how to combine exercise with other weight management approaches for lasting results. Whether you're managing weight management UK through fitness or exploring additional support options, understanding exercise intensity and consistency is essential.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
Which Gym Exercises Burn the Most Calories?
Different gym activities burn calories at different rates depending on intensity, body weight, and duration. Here are typical calorie burns for 30 minutes of activity (for a 70kg adult):
- High-intensity interval training (HIIT): 250–400 calories — short bursts of maximum effort
- Running on treadmill (8 km/h): 200–280 calories — steady moderate pace
- Cycling (moderate pace): 150–250 calories — stationary or gym bike
- Rowing machine: 200–300 calories — full-body workout, very effective
- Strength training: 100–150 calories — resistance exercises build muscle which increases resting metabolism
- Elliptical machine: 150–220 calories — lower joint impact than running
- Swimming: 200–350 calories — low-impact, full-body conditioning
The NHS recommends at least 150 minutes of moderate aerobic activity weekly plus strength training twice weekly for adults. Intensity matters more than duration — a 20-minute HIIT session can be more effective than 60 minutes of low-intensity walking.
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
Building an Effective Gym Weight Loss Plan
Combine exercise with a calorie deficit: The NHS states that losing 0.5–1 kg per week requires approximately 500 calories daily below your maintenance intake. Gym exercise contributes to this deficit but typically accounts for only 200–400 of those 500 calories, meaning nutrition is equally important.
Track your progress: Use our free progress tracker to log workouts and weight changes weekly. Consistency over months matters more than perfection week-to-week. Aim for 3–4 gym sessions per week combined with reduced-calorie, balanced eating. Strength training helps preserve muscle during weight loss, which supports your basal metabolic rate — essential for sustainable results.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
How many times per week should I go to the gym for weight loss?
The NHS recommends at least 150 minutes of moderate activity weekly, typically spread across 3–4 gym sessions. Consistency matters more than intensity — three 45-minute sessions weekly is more sustainable than sporadic intense workouts. Add two sessions of strength training per week to preserve muscle mass during weight loss.
Can gym exercise alone lead to weight loss without changing my diet?
Exercise alone rarely produces significant weight loss because it's difficult to create a large enough calorie deficit through exercise alone. A typical gym session burns 200–350 calories, but sustainable weight loss requires a calorie deficit of approximately 500 calories daily. Combining exercise with reduced-calorie, balanced eating is far more effective.
Is HIIT or steady-state cardio better for weight loss?
Both work, but they have different advantages. HIIT burns more calories in less time and may increase metabolic rate slightly post-workout. Steady-state cardio is easier to sustain for longer and causes less muscle loss. For best results, combine both: 2–3 HIIT sessions and 1–2 steady-state sessions per week alongside strength training.
What if I need additional support beyond exercise and diet for weight loss?
If you're overweight or obese and struggling despite gym exercise and healthy eating, your GP can discuss prescription weight loss medication options. GLP-1 weight loss injections like Wegovy (semaglutide) and Mounjaro (tirzepatide) may be appropriate if you have a BMI of 30 or above, or 27 or above with weight-related health conditions. These work alongside exercise, not instead of it.
How should I use the BMI calculator to set realistic weight loss goals?
Use our free BMI calculator to check your current BMI and calculate your healthy weight range for your height. A healthy BMI is 18.5–24.9 according to NHS guidelines. Working backward from your healthy weight range gives you a realistic target. For example, if you're 80kg and 5'8", aim for 55–74kg rather than a specific number — this range accounts for muscle, bone density, and frame size.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.