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
Free tracker included with every download this week
Weight Loss Home Workout Program — Exercise for Sustainable Results
A home workout program is one of the most accessible ways to support weight loss alongside dietary changes. Whether you're looking to lose weight uk through exercise or combining fitness with prescription weight loss medication, building a sustainable home routine is key. The NHS recommends combining regular physical activity with calorie reduction for effective, long-term weight management. Home workouts offer flexibility, consistency, and no gym membership costs — making them ideal for busy UK adults working toward healthier weight. Use our free BMI calculator to track where you stand, then build your home workout routine around your personal health goals.
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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.
Home Workouts That Support Weight Loss
Effective home workouts for weight loss combine cardiovascular exercise and resistance training. Cardio burns calories during and shortly after exercise, while strength training builds muscle — which increases resting metabolic rate. Aim for at least 150 minutes of moderate-intensity activity per week according to NHS guidelines, plus two days of muscle-strengthening activities.
- Cardio at home: Jumping jacks, burpees, high knees, dancing, skipping rope (15–30 minutes, 3–5 times weekly)
- Strength training: Bodyweight exercises like push-ups, squats, lunges, planks using minimal or no equipment (20–30 minutes, 2–3 times weekly)
- HIIT (High-Intensity Interval Training): Short bursts of maximum effort followed by recovery periods — highly effective for calorie burn in limited time
Consistency matters more than intensity. A manageable routine you'll stick with beats sporadic intense sessions. Combine your home workouts with sustainable dietary changes — a calorie deficit of around 500 kcal daily typically supports loss of approximately 0.5 kg per week, which aligns with NHS weight loss recommendations.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
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.
Home Workouts With Weight Loss Medication
For many UK adults, home workouts work best when combined with other weight management approaches. If you're exploring weight loss medication, home exercise amplifies results. Prescription medications like GLP-1 receptor agonists (including Mounjaro and Wegovy) support appetite regulation, while home workouts build strength and cardiovascular fitness. Our free GLP-1 weight loss calculator can help estimate potential results when combining exercise with medication.
Important: medication is never a replacement for fitness and diet — evidence from clinical trials shows that weight loss injections work best alongside reduced-calorie eating and regular activity. Your GP can advise whether prescription weight loss medication nhs access suits your situation. Track your progress using our free progress tracker to monitor both weight and fitness improvements over time.
- 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 often should I do home workouts for weight loss?
Aim for at least 150 minutes of moderate-intensity activity weekly, plus 2 days of strength training. This aligns with NHS guidance. Consistency matters more than daily intensity — three to four 30-minute sessions work well for most people. Start at your current fitness level and gradually increase duration or intensity.
Can I lose weight with home workouts alone, without changing diet?
Weight loss requires a calorie deficit — exercise alone is less effective than combining fitness with dietary changes. The NHS recommends both together for sustainable results. You can create a deficit through exercise, but reducing calorie intake accelerates and makes loss more reliable. Home workouts support metabolism and muscle, which enhance dietary efforts.
What home workout is best for quick weight loss results?
HIIT (high-intensity interval training) burns significant calories in short timeframes. However, "quick" weight loss isn't always sustainable. The NHS recommends steady loss of 0.5–1 kg weekly. Combining cardio, strength, and consistency yields better long-term results than chasing rapid outcomes. Sustainable weight loss beats rapid loss that you cannot maintain.
Are home workouts enough if I'm taking weight loss medication?
Home workouts enhance medication results but do not replace dietary changes. Clinical trials show GLP-1 medications (like Wegovy) work best alongside calorie reduction and exercise. Your prescriber will advise on combining these elements. Home fitness builds strength and cardiovascular health alongside weight reduction from medication and diet.
How do I measure progress from my home workout program?
Track weight using our free progress tracker, measure waist circumference, note fitness improvements (more reps, longer duration), and monitor how you feel. BMI (calculated using our free BMI calculator) provides health context. Progress isn't only scale weight — improved energy, strength, and fitness are valuable outcomes alongside weight reduction.
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.