On Wegovy or Mounjaro? Prioritising resistance training is likely to give you the best results. It helps protect your muscle while the weight comes off, and NHS guidance recommends muscle-strengthening activity on at least two days a week.1
For the full picture on why muscle matters, see our complete guide to exercising on Wegovy or Mounjaro and our guide to muscle loss on GLP-1 medications.
That said, cardio still deserves a place in your plan. Aerobic exercise supports your heart, lungs and everyday energy while the calorie deficit does its work.
The general target is at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity. Any of the options below count towards that total.2
So what are the best cardio exercises for GLP-1 weight loss? Here are seven, from the gentlest starting points to more demanding ones, so you can build a routine that suits your fitness and how you're feeling week to week.
Want strength, core and balance work too? See our companion guide to the best strength exercises to do while taking Wegovy or Mounjaro.
1. Walking
Walking is the most accessible option on this list. It's often the best place to start, especially in the first few weeks of treatment while side effects like nausea and tiredness settle.
The NHS counts brisk walking as moderate activity, meaning you can still talk but not sing.2 A brisk pace is roughly 3 miles an hour, and it's fine to build up to it gradually.3
Joint pain making walking uncomfortable? Your local pool may run water-based exercise classes instead, since water takes the weight off your joints while you move.3
Even a 10-minute walk counts towards your weekly total, so there's no need to wait until you can manage an hour. It's a practical choice on days when a harder session doesn't feel realistic, and a natural stepping stone to the other options as your fitness builds.
Short on time? Three 10-minute walks across the day add up just as well as one longer one.
2. Cycling
Cycling, outdoors or on a stationary bike, is low-impact and easy to scale up or down depending on how you feel. Riding on level ground counts as moderate activity. Tackling hills or riding faster tips it into vigorous.2
Because the saddle takes some of your weight, cycling tends to put less strain on your knees and hips than running or jogging.
Set your saddle so your knee is only slightly bent at the bottom of each pedal stroke. It's easier on your joints.
A stationary bike at home or in a gym also removes weather and traffic as reasons to skip a session. Most have a screen showing your effort level, which makes it easier to judge whether you're working at a moderate or vigorous pace.
3. Swimming
Swimming is one of the most joint-friendly options around, because the water supports your body weight as you move.3 That makes it a strong choice if joint pain or a higher starting weight makes walking or cycling uncomfortable early on.
Swimming fast counts as vigorous activity, so shorter sessions can still make a real dent in your weekly target.2 A gentler pace, or a water aerobics class, counts as moderate, and you don't need to swim lengths to join one.2
4. Rowing
A rowing machine works your legs, back and arms in one movement. That makes it a useful bridge between pure cardio and light resistance work. The seated position also takes pressure off your knees and hips compared with running.
Start with shorter sessions at a lower resistance and focus on technique. Drive with your legs and back first, then pull with your arms, rather than trying to go as fast as possible straight away.
Do not hunch or round your back to pull harder. If your form slips, lower the resistance.
Rowing uses more muscle groups than walking or cycling, so it can feel harder for the same amount of time. Build up gradually, and stop before your form starts to slip.
Most gyms have rowing machines. A 10 to 15-minute session is enough to start with, particularly if you're pairing it with the resistance training covered elsewhere in this series.
5. Elliptical (cross-trainer)
The elliptical, or cross-trainer, gives you a similar workout to running, without the repeated impact of your feet hitting the ground. So it's a comfortable option if you're managing joint discomfort.
Most machines let you adjust the resistance and incline. Start at a level you're comfortable with, then increase it as you get fitter and more confident.
Because the pedals guide your feet along a fixed path, it can feel more stable than running if balance is a concern. Many machines also have moving handles, which bring your arms in and turn it into a fuller-body session without any extra equipment.
6. Incline treadmill walking
Walking uphill raises your heart rate and effort without the impact of jogging or running. That makes it a natural next step once flat walking starts to feel easy. Even a small incline of around 3 to 5% can turn a comfortable walk into a challenging session.
It's a good way to get more intensity from a movement you already know, especially when the weather rules out walking outside. Start with a gentle incline and a pace you can keep up for the whole session, then increase the slope or the speed as it gets easier.
Gripping the handrails to keep up? Lower the incline instead. Leaning on them takes away much of the effort.
7. Stationary bike intervals
Short on time? Intervals on a stationary bike, alternating harder efforts with easy recovery, can give you a similar benefit to a longer, steady session. This very vigorous, stop-start style of training is known as high-intensity interval training, or HIIT.2
That said, use HIIT sparingly while you're in a significant calorie deficit. Many people find that pushing hard on top of eating less leaves them more tired than usual.
Feeling dizzy, faint or sick during an interval? Stop, ease right off and sip some water rather than pushing through.
So a couple of short interval sessions a week, alongside your other cardio, tends to work better than replacing everything with HIIT. A simple structure to try is 20 to 30 seconds of harder effort, then 60 to 90 seconds of easy pedalling to recover, repeated for 10 to 15 minutes.
If in doubt, dial the effort back and lean on the steadier options above.
Frequently asked questions
How much cardio should I do while taking Wegovy or Mounjaro?
The general guidance for most adults is at least 150 minutes of moderate intensity cardio a week, or 75 minutes of vigorous activity, alongside muscle-strengthening exercise on at least two days. There is no separate official target for people taking Wegovy or Mounjaro, so this is a sensible starting point to build towards gradually.
Is cardio or strength training more important for GLP-1 weight loss?
Strength training is generally considered the priority, since it helps protect muscle while you are in a calorie deficit. Cardio still matters for heart and lung health and everyday energy, but it works best alongside resistance training rather than instead of it.
What is the best cardio exercise if I have joint pain?
Swimming and cycling tend to be the most joint-friendly options, since the water or the saddle takes the weight off your joints. Walking on a flat surface is also a gentle starting point if pool or bike access is limited.
Can I still do cardio if I feel nauseous on Wegovy or Mounjaro?
Gentle options like walking are usually well tolerated, even during periods of nausea. Keep the intensity low on days when you are not feeling well, and speak to your GP or pharmacist if nausea is persistent or severe.
Is HIIT safe while taking Wegovy or Mounjaro?
HIIT is not unsafe, but it is worth using sparingly rather than as your main form of cardio while you are in a significant calorie deficit, since many people find it more fatiguing than usual. Steadier options like walking, cycling or swimming tend to suit most people better day to day.
How soon after starting Wegovy or Mounjaro can I start doing cardio?
There is no set waiting period, and gentle activity like walking is usually fine from the start. If you are new to exercise or have any underlying health conditions, check with your GP before increasing intensity.
References
- NHS. How to improve your strength and flexibility. nhs.uk
- NHS. Physical activity guidelines for adults aged 19 to 64. nhs.uk
- NHS. Walking for health. nhs.uk
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.