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 Workouts To Do At Home
Home workouts are an accessible, cost-effective way to support weight loss alongside healthy eating and lifestyle changes. You don't need a gym membership or expensive equipment — bodyweight exercises, stairs, and simple routines can help increase daily calorie expenditure and build fitness. The most effective approach combines regular physical activity with a reduced-calorie diet. Whether you're managing weight loss through diet alone or alongside prescription weight loss medication, home workouts fit easily into your routine and improve overall health outcomes.
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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.
Effective Home Workouts for Weight Loss
Best home exercises for weight loss focus on compound movements that engage multiple muscle groups and elevate your heart rate. These include:
- Burpees — full-body cardio exercise combining a squat, plank, and jump
- Mountain climbers — core and cardio work performed on a mat
- Jumping jacks — classic cardio that requires no equipment
- Lunges and squats — lower-body strength exercises that build muscle and burn calories
- Push-ups — upper-body strength that can be modified for fitness level
- High knees — running in place with knees raised to waist height
The NHS recommends at least 150 minutes of moderate-intensity activity per week for adults. A simple 20–30 minute home routine performed 3–4 times weekly, combined with a calorie deficit, supports sustainable weight loss at approximately 0.5–1 kg per week. Consistency matters more than intensity — a routine you'll stick with is more effective than sporadic intense workouts.
Clinically BackedWeight Loss
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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.
Home Workouts and Weight Loss Goals
Home exercise supports weight loss, but diet remains the primary factor in achieving a calorie deficit. For many people, combining regular activity with nutritional changes produces better results than exercise alone. Track your progress using our free progress tracker to monitor both weight and fitness improvements over time.
If you're considering prescription weight loss medication such as Mounjaro or Wegovy, these work alongside exercise and dietary changes — not instead of them. Calculate potential weight loss projections with our GLP-1 weight loss calculator, which helps visualise how medication may support your goals when combined with home workouts and healthy eating. Always consult your GP before starting any new exercise programme, especially if you have existing health conditions.
- 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?
The NHS recommends 150 minutes of moderate-intensity activity weekly for adults. This could be 30 minutes, five days a week, or shorter sessions daily. Consistency matters more than intensity. Rest days are also important for recovery and preventing injury.
Do home workouts burn as many calories as gym sessions?
Home workouts can be very effective when performed with intensity and consistency. Bodyweight exercises like burpees and mountain climbers elevate heart rate significantly. The key is maintaining effort and duration — gym access isn't necessary for calorie burn and weight loss.
Can I lose weight with home exercise alone, without changing diet?
Exercise alone is less effective for weight loss than combining activity with dietary changes. A calorie deficit requires reducing food intake. The NHS emphasises that sustainable weight loss comes from both regular activity and healthy eating. Most people need a 500 kcal daily deficit for 0.5 kg weekly loss.
How does home exercise support weight loss with medication like Mounjaro?
Prescription weight loss medications like Mounjaro work by reducing appetite and supporting satiety. They're most effective when combined with regular physical activity and a healthy diet. Home workouts enhance results and improve cardiovascular health, creating a comprehensive weight management approach.
What if I'm not fit enough to do high-intensity home workouts?
Start with low-impact options: walking, gentle stretching, or modified versions of exercises (knee push-ups instead of full push-ups). Gradually increase intensity as fitness improves. Even low-intensity movement supports weight loss when combined with a reduced-calorie diet. Your GP can advise if you have health concerns.
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.