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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Workout Chart For Weight Loss — What Works in the UK
A structured workout chart is one of the most effective tools for achieving sustainable weight loss. Combining regular exercise with dietary changes helps create the calorie deficit needed to lose weight safely. The NHS recommends at least 150 minutes of moderate-intensity activity per week for adults. Whether you're starting your weight management UK journey or looking to progress further, a tailored workout chart can help track progress, stay motivated, and build healthy habits that last. This guide explains how to use workout charts effectively and integrate them with other weight loss strategies.
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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.
How Workout Charts Support Weight Loss
Workout charts provide structure and accountability by showing exactly what exercise you need to do each day. They help you track calories burned, monitor intensity levels, and see progress over time. The most effective charts combine different types of activity: cardiovascular exercise (walking, running, swimming), strength training (weights, resistance bands), and flexibility work.
- Cardiovascular exercise: Burns the most calories during activity. 30 minutes of brisk walking burns approximately 150–250 kcal depending on body weight and pace
- Strength training: Builds muscle, which increases resting metabolic rate, helping your body burn more calories throughout the day
- HIIT (high-intensity interval training): Short bursts of intense effort followed by recovery. Very effective for calorie burning in less time
For sustainable weight loss, aim for a combination: 150 minutes of moderate cardio plus 2–3 strength sessions per week. A structured chart keeps you consistent and makes it easier to reach these targets.
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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.
Linking Workout Charts to Calorie Deficit and Weight Loss Medication
Weight loss happens when you burn more calories than you consume — creating a calorie deficit of approximately 500 kcal per day typically results in losing around 0.5 kg per week. A workout chart shows how much activity you need to achieve this deficit. Many people also use NHS weight loss or prescription weight loss medication (such as GLP-1 injections like Mounjaro or Wegovy) alongside exercise to enhance results. When combining fitness with weight loss injections UK, your workout chart helps you track the combined effect of both approaches. Calculate your personal weight loss projection using our GLP-1 weight loss calculator, which factors in both exercise and medication variables. Track your progress consistently using our free progress tracker to see how your workout routine is contributing to your overall weight management goals.
- 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 calories does a typical workout burn?
Calorie burn depends on exercise type, duration, intensity, and your body weight. A 70kg person burns roughly 300–400 kcal during 30 minutes of brisk walking, 200–250 kcal swimming, or 250–350 kcal running. Strength training burns 150–250 kcal for 30 minutes. Use your workout chart to track actual time and intensity for more accurate estimates.
What's the best workout chart for beginners?
Start with the NHS-recommended 150 minutes of moderate activity per week, spread across at least 3–4 days. A simple beginner chart might include: Monday/Wednesday/Friday: 30-minute walks, Tuesday/Thursday: 20-minute strength sessions. Gradually increase duration and intensity as fitness improves. Consult your GP before starting a new exercise programme.
Can I use a workout chart with weight loss injections like Mounjaro or Wegovy?
Yes. GLP-1 weight loss medication works best when combined with exercise and dietary changes, not instead of them. Your workout chart helps optimise results. Many people find exercise easier on these medications because appetite reduction means more stable energy. Always follow your prescriber's guidance alongside your fitness plan.
How do I choose between cardio, strength training, and HIIT?
All three are effective for weight loss. Cardio burns calories during activity. Strength training builds muscle and increases resting metabolic rate. HIIT is time-efficient. The best workout chart combines all three: 150 minutes cardio per week, 2–3 strength sessions, and 1–2 HIIT sessions if time allows. Consistency matters more than intensity.
Should I use my BMI to adjust my workout chart?
Your BMI provides context for your current weight status, but your workout chart should be based on fitness level, not BMI alone. Use our free BMI calculator to understand your health context, then design your chart based on your current fitness, available time, and goals. Your GP or a fitness professional can personalise recommendations.
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.