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
Workout Schedule For Weight Loss
A structured workout schedule is one of the most effective tools for sustainable weight loss. Combined with a calorie deficit and proper nutrition, regular exercise helps you burn calories, build muscle, and accelerate results. Whether you're managing weight through lifestyle changes alone or alongside prescription weight loss medication like GLP-1 injections, having a clear exercise plan keeps you motivated and accountable. This guide covers how to build an effective workout routine for UK adults, aligned with NHS weight management guidelines.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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.
Building an Effective Weekly Workout Schedule
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, combined with strength training on two or more days. An effective workout schedule for weight loss typically follows this structure:
- Cardio days (3–4 days/week): 30–40 minutes of brisk walking, running, cycling, or swimming. These burn calories and improve cardiovascular health.
- Strength training (2–3 days/week): 20–30 minutes of resistance exercises, weights, or bodyweight work. Building muscle increases resting metabolic rate, meaning you burn more calories at rest.
- Active recovery (1–2 days/week): Gentle yoga, stretching, or walking. Rest is essential for muscle recovery and preventing burnout.
Consistency matters more than intensity. A sustainable schedule you can maintain for months beats an intense plan you abandon after weeks. Track your progress using our free progress tracker to monitor both exercise and weight loss over time.
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.
Combining Exercise With Diet and Medical Support
Weight loss requires a calorie deficit, which diet controls and exercise accelerates. Aim for a deficit of around 500 kcal per day for approximately 0.5 kg (1 lb) weight loss weekly — the NHS recommendation for sustainable results. Many UK adults also benefit from prescription weight loss medication. GLP-1 weight loss injections like Wegovy (semaglutide) or Mounjaro (tirzepatide) are licensed for weight management in the UK and work best alongside increased physical activity and dietary changes, not instead of them.
If you're considering prescription weight loss medication, our GLP-1 weight loss calculator can help you estimate potential outcomes at different doses. For your current weight status, use our free BMI calculator to establish your baseline — this helps you track meaningful progress beyond the scales.
- 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 days per week should I exercise for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity weekly, plus strength training twice weekly. For weight loss specifically, 4–5 days per week (combining cardio and strength) is effective for most adults. However, consistency matters more than frequency — a sustainable 3-day routine beats an intense 6-day plan you can't maintain.
What's the best type of exercise for losing weight?
The best exercise is the one you'll do consistently. Both cardio (running, cycling, swimming) and strength training burn calories and support weight loss. Cardio burns calories during activity; strength training builds muscle, which increases resting metabolic rate. Combining both is most effective.
Should I do cardio or strength training first on workout days?
If doing both in one session, most evidence suggests doing strength training first while you have full energy, then cardio after. However, if you prefer cardio first, that's fine — consistency is more important than order. Many people separate them: strength on some days, cardio on others.
How long does it take to see weight loss results from exercise?
You may notice changes in energy and fitness within 2–4 weeks. Visible weight loss typically takes 4–8 weeks of consistent exercise combined with a calorie deficit. Weight loss is roughly 70% diet and 30% exercise, so your workout schedule works best alongside healthy eating and appropriate calorie intake.
Can I lose weight with exercise alone, without changing my diet?
Exercise supports weight loss but is less effective than diet alone for achieving a significant calorie deficit. Most successful weight loss combines both: moderate exercise (burning 300–500 kcal daily) plus dietary changes. For faster results, many UK adults also use prescription weight loss medication alongside exercise and diet.
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.