GLP-1 Workout Plan

  • GLP-1 Fitness

    The Ultimate GLP-1 Workout Guide: Move Smarter, Not Harder

    GLP-1 WORKOUT GUIDE

    When you’re on a GLP-1, workouts hit differently – literally. Your energy might dip, your appetite’s all over the place, and let’s be honest… dragging yourself to a HIIT class when you’re nauseous? Not happening. But here’s the good news: You can build strength, burn fat, and feel amazing without destroying your energy or pushing past your limits with this GLP-1 workout guide.

    Whether you’re plus-size, post-baby, perimenopausal, or just plain tired, this GLP-1-friendly workout series has your back.

    From beginner-friendly workout plans to muscle-protecting nutrition strategies, this guide brings together everything you need to move with more purpose, confidence, and results.

    Let’s get into it.

    Table of Contents

    1. GLP-1 Workout Guide & Plan: Beginner and Plus-Size Friendly (No Gym Needed!)

    If you’ve been avoiding exercise because everything feels too intense, too awkward, or too much, this one’s for you.

    This post gives you a realistic, empowering GLP-1 workout plan that actually meets you where you’re at, no gym, no complicated moves, no toxic fitness culture vibes.

    You’ll learn:

    • A full weekly workout plan designed for plus-size and low-energy days
    • How to build consistency with short, doable sessions
    • Why starting small leads to bigger, better results

    Go to Post: GLP-1 Workout Plan: Beginner and Plus-Size Friendly (No Gym Needed!)

    a woman in a brown bikini doing a handstand

    2. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    Not all workouts are created equal, especially when your body’s in fat-loss mode and your hunger is on pause.

    This post helps you train smart so you can lose fat without losing muscle. It’s your science-backed guide to combining cardio, strength, and recovery for maximum benefit on GLP-1s.

    You’ll learn:

    • Why muscle retention matters (hint: metabolism, body shape, and strength)
    • Which workouts to prioritise (and what to skip)
    • How to balance your plan with your body’s signals

    Go to Post: Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    3. Low-Impact Cardio for GLP-1 Users: Gentle, Effective Workouts Without the Burnout

    Cardio doesn’t have to mean gasping on a treadmill or bouncing around in your living room. If you’re tired, bloated, or just not feeling it, low-impact is your new best mate.

    This post breaks down the best fat-burning workouts that are joint-friendly, mood-boosting, and perfect for GLP-1 users.

    You’ll learn:

    • Why low-impact cardio is ideal for weight loss without energy crashes
    • Examples of workouts that actually feel good
    • How to make walking, swimming, and dancing work harder for you

    Go to Post: Low-Impact Cardio for GLP-1 Users: Gentle, Effective Workouts Without the Burnout

    4. GLP-1 Strength Training: Build Muscle, Boost Metabolism, and Tone Your Arms

    If you’re losing weight but feeling “softer” instead of stronger, this post is your wake-up call.

    Muscle is the magic when it comes to shaping your body, revving your metabolism, and supporting long-term results.

    This GLP-1 workout guide walks you through a beginner-friendly strength workout strategy tailored to your journey.

    You’ll learn:

    • How strength training protects your muscle while burning fat
    • What equipment you need (spoiler: just dumbbells or your body)
    • Easy compound exercises that hit major muscles efficiently

    Go to Post: GLP-1 Strength Training: Build Muscle, Boost Metabolism, and Tone Your Arms

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    GLP-1 WORKOUT GUIDE

    5. GLP-1 Post-Workout Recovery: Essential Tips to Prevent Burnout and Boost Results

    Ever finished a workout feeling worse than when you started? Recovery isn’t a luxury, it’s the secret weapon of every successful fitness plan.

    This post covers exactly how to recover smarter, reduce burnout, and feel more energised for your next session.

    You’ll learn:

    • Why recovery is even more important when you’re on a GLP-1
    • Smart strategies to support energy, muscle repair, and motivation
    • Supplements, food, and rest tips to recharge your body

    Go to Post: GLP-1 Post-Workout Recovery: Essential Tips to Prevent Burnout and Boost Results

    woman in black tank top and black leggings lying on black floor

    6. Best Cardio for GLP-1 Users: Fat-Burning Workouts That Won’t Exhaust You

    If “cardio” makes you think of sweat-drenched regret, we’re rewriting the script. This post is all about finding your sweet spot, burning fat without feeling flat.

    Perfect for GLP-1 users who want results without collapse.

    You’ll learn:

    • The best types of cardio that actually work with your body, not against it
    • How to build a weekly workout schedule that supports fat loss
    • Why shorter, smarter sessions lead to better results

    Go to Post: Best Cardio for GLP-1 Users: Fat-Burning Workouts That Won’t Exhaust You

    7. GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy

    You can’t out-train poor fuelling, especially on a GLP-1.

    This guide takes the guesswork out of what to eat before and after workouts so your body has the energy it needs to perform, recover, and thrive.

    Whether you’re lifting weights, walking the dog, or smashing a HIIT session, this post has you covered.

    You’ll learn:

    • Easy pre and post-workout meal ideas that won’t trigger nausea
    • How to balance protein, carbs, and fats for optimal results
    • The best GLP-1 tips for maintaining body energy and recovery

    Go to Post: GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Ready to Get Moving?

    You don’t need brutal workouts, calorie panic, or gym guilt to transform your body.

    You need smart strategy, kind consistency, and a bit of cheeky encouragement.

    This GLP-1 workout guide gives you everything you need to make your journey actually work, for you.

    Next Steps

    “The only bad workout is the one you didn’t do.”

    📌 Pin this for later! ⬇

    GLP-1 WORKOUT GUIDE
  • GLP-1 Fitness

    11 Fat-Burning Cardio Workouts for GLP-1 Users That Won’t Wreck Your Energy

    Fat-Burning Cardio

    Ever felt absolutely shattered after a 15-minute workout on GLP-1s? Like you need a lie-down and a snack, and maybe a support group? You’re not alone. The truth is, fat-burning cardio can feel very different on GLP-1 medications like Wegovy, Zepbound, or Mounjaro.

    Your appetite’s down, your body energy can dip unexpectedly, and if you overdo it? Burnout city.

    This post is here to help you move smart, not hard. These 11 fat-burning cardio workouts are designed to torch calories without leaving you drained.

    Whether you’re a beginner, short on time, or building out your GLP1 workout plan, there’s something here for you.

    Let’s get into it.

    Table of Contents

    1. Incline Walking for Low-Stress Fat Burn

    Walking uphill, whether it’s on a treadmill or outside, gives you all the calorie burn without the joint impact.

    It’s one of the best ways to burn fat while keeping your heart rate in the sweet spot (hello Zone 2 training).

    Bonus: It fits into any daily routine and doesn’t require a sports bra engineered by NASA.

    2. Low-Impact Dance for Mood + Movement

    Sometimes, you just need to put on a throwback playlist and shimmy in your slippers. Dance gets your heart rate up, lifts your mood, and doesn’t feel like a workout.

    This counts, especially if you’re following a weekly workout plan that needs a little more fun.

    Want more gentle workout options that actually work? Check out Low-Impact Cardio for GLP-1 Users: Gentle, Effective Workouts Without the Burnout

    3. Swimming or Pool Walking for Joint Support

    If you’ve got access to a pool, use it.

    Water workouts are amazing for fat loss, joint health, and even improving posture and balance, especially helpful during your muscle gain timeline.

    It’s also a great option for heavier bodies or those just starting out.

    4. Recumbent Cycling for Steady-State Cardio

    This is your best mate on low-energy days.

    It’s low-impact, adjustable, and great for building cardio endurance without tipping into exhaustion.

    Try 20–30 mins at a steady pace post-strength day for an active recovery cardio and weights workout combo.

    person wearing black and white nike shoes

    5. Rebounding (Mini Trampoline = Major Burn)

    Yes, it looks fun (and it is). But rebounding is secretly a beast of a fat-burning workout.

    Just a few minutes of gentle bouncing can help regulate blood sugar, stimulate the lymphatic system, and boost energy.

    Not bad for something that feels like playtime.

    6. Circuit Training with March + Step Taps

    No jumping, no burpees, just a few rounds of marching in place, step taps, or modified jumping jacks can become a brilliant GLP1-friendly HIIT workout alternative.

    Pair this with your GLP1 meal plan and you’re on track for sustainable results.

    📌 Pin this for later! ⬇

    Fat-Burning Cardio

    7. Mobility Flows + Light Yoga for Recovery Days

    Movement doesn’t always have to be “intense” to count. Gentle flows help stretch your major muscles, reduce soreness, and support recovery.

    And yes, mobility work absolutely qualifies as a fitness tip for women who want to stay consistent.

    Feeling stiff or exhausted after your cardio days? Read next: GLP-1 Post-Workout Recovery: Essential Tips to Prevent Burnout and Boost Results

    glp-1 workouts

    8. 20-Minute Intervals: Walk/Rest Cycles That Actually Work

    Short intervals of brisk walking followed by slow strolls are brilliant for fat burn without overloading your system.

    Start with 1 minute brisk / 2 minutes slow × 6 rounds. It’s simple, scalable, and great for losing weight while gaining muscle, especially when paired with your strength workout days.

    9. Bike & Stretch Combo Sessions for Flexibility + Burn

    This one’s perfect if you’re constantly tired but still want to tick your training plan box.

    Cycle for 5–10 mins, stretch for 5, repeat twice.

    It’s enough to get your blood pumping without overdoing it.

    10. Stair Climbing or Step-Ups for Legs + Cardio Boost

    If you’re short on time and want a fat-burner that also tones your glutes, this is it.

    Just make sure you’re steady and supported, especially if body energy is low that day.

    Keep it slow and intentional, and you’ll feel the burn without the crash.

    11. Build Your Own Weekly Plan with Low-Impact Cardio Days

    Mix and match 3–4 of the workouts above across your week. The key? Recovery and fuelling.

    Not sure how to fuel around your workouts for better burn and more bounce? Read GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy

    And if you’re ready to move beyond just cardio? Read Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Read These Next

    Conclusion

    Fat-burning cardio doesn’t have to leave you knackered, dizzy, or Googling “why do I feel like I’ve been hit by a bus.”

    With the right approach, you can burn fat, protect muscle, and still have energy for the rest of your day.

    Choose fat-burning cardio workouts that work for you, not against you. That’s where the magic happens.

    Next Steps

    “The right workout won’t drain you, it’ll train you to show up stronger tomorrow.”

    📌 Pin this for later! ⬇

    Fat-Burning Cardio
  • GLP-1 Fitness

    Low-Impact Cardio for GLP-1 Users: Gentle, Effective Workouts Without the Burnout

    LOW-IMPACT CARDIO

    If the idea of sprinting, jumping, or dragging yourself through a 45-minute HIIT workout makes you want to fake your own disappearance… you’re in the right place. Here’s the truth: low-impact cardio isn’t a cop-out, it’s a comeback.

    Especially if you’re on GLP-1 medications like Wegovy, Zepbound or Mounjaro, where your energy might tank, your appetite’s on holiday, and your motivation is somewhere under the duvet.

    In this post, we’re going to break down exactly how to use low-impact cardio to burn fat, build consistency, and feel human again, without wrecking your knees, hormones, or sanity.

    You’ll learn why it works, how to do it, what to eat around it, and how to recover like the queen you are.

    If high-intensity workouts make you want to quit, this is your lifeline. Let’s get into it.

    Table of Contents

    Why Cardio Feels So Hard on GLP-1s

    GLP-1s change everything, from how much you eat to how much energy you think you should have.

    But when your body energy feels like it’s been nicked overnight, the thought of burpees is enough to send you into witness protection.

    Here’s why you might be struggling:

    • Fatigue and nausea mean your “get-up-and-go” got up and left.
    • You might not be eating enough balanced meals to support movement (especially if you’re skipping breakfast or just sipping tea until 2pm).
    • Some people jump into a full training plan without adjusting for their GLP-1 reality, and burn out in week one.

    What you need is a GLP-1 workout plan that works with your body, not against it. That’s where low-impact cardio steps in.

    If high-intensity workouts make you want to quit, this beginner-friendly plan is your lifeline, read this next: GLP-1 Workout Plan: Beginner and Plus-Size Friendly

    person wearing black and white nike shoes

    What Is Low-Impact Cardio (and Why It Works)

    Let’s bust a myth: low-impact cardio does not mean lying on the sofa visualising your goals. It’s still movement, but it’s smart, joint-friendly, and energy-conscious.

    Low-impact simply means at least one foot stays on the ground, no jumping, pounding, or twisting your knees into oblivion. Think:

    • Brisk walking (outside or on a treadmill)
    • Step routines
    • Chair workouts or dance-based movement
    • Light cycling or recumbent bike
    • Rebounding (mini trampoline = big burn)

    And the benefits?

    • Less strain on major muscles and joints
    • Keeps you consistent, even when your daily routine is chaos
    • Triggers fat loss without draining your natural hormones or frying your nervous system

    This is one of the most underrated fat-burning workouts for GLP-1 users, especially when combined with strength workouts like resistance bands or light dumbbells.

    Here’s how to step it up without sacrificing your sanity: Best Cardio for GLP-1 Users

    a woman in a brown bikini doing a handstand

    How It Helps With Fat Loss (Even Without Sweating Buckets)

    You don’t have to be gasping for air to burn fat. Low-impact cardio is a fantastic way to burn fat because it keeps you in the Zone 2 heart rate zone, aka the sweet spot for fat-burning workouts.

    • It boosts your NEAT (non-exercise activity thermogenesis), which makes up a surprising chunk of your daily calorie burn.
    • It’s sustainable. You can do this daily, not just once a week when the stars align.
    • It supports losing weight while gaining muscle, a win-win for GLP-1 users trying to protect their body composition.

    If you’re adding in a couple of weekly workouts with weights or compound exercises, low-impact cardio will complement your progress perfectly.

    No need for a full-on advanced muscle building program, this is about momentum, not martyrdom.

    📌 Pin this for later! ⬇

    LOW-IMPACT CARDIO

    Fueling Low-Impact Cardio: Yes, It Matters

    Just because it’s gentle doesn’t mean your body runs on thin air. Even for easy workouts, you need to fuel up—or risk feeling dizzy, sick, or totally wiped after.

    Pre-workout (when appetite’s low):

    • A banana + peanut butter
    • Half a protein shake
    • Greek yoghurt + berries
    • A few bites of toast with cream cheese

    Post-workout:

    • Prioritise protein + carbs within an hour
    • Think: tuna wrap, chicken salad, boiled egg + crackers, or a smoothie
    • Don’t forget hydration + electrolytes

    Low-impact doesn’t mean low results, especially when you fuel smart. Read this next: GLP-1 Pre- and Post-Workout Nutrition

    If you’re meal prepping for the week, build these into your GLP-1 meal plan. You don’t need a full “bulk and cut” setup, just small, consistent tweaks to your daily habits that support fat loss and energy.

    woman in black tank top and black leggings lying on black floor

    Recovery Tips to Stay Energised (and Avoid Crashing Later)

    Overdoing it, even with low-impact cardio – can backfire. Don’t skip recovery just because the workout felt “easy.” Your body’s still adjusting to medication, hunger cues, and activity.

    Top recovery tips:

    • Add electrolytes (especially if you’re dizzy post-walk)
    • Light stretching or foam rolling
    • A good night’s sleep (yes, this counts as training recovery)
    • Space out your workouts with rest days or alternate upper/lower muscle building workouts
    • Track your workout results and mood – if you’re more tired after each session, it’s time to adjust

    If you’re thinking about adding a weights workout, make sure your body energy and recovery are in a good place first. That’s how you make long-term gains without a crash.

    Gentle doesn’t mean go-go-go. Here’s how to balance movement with rest: GLP-1 Post-Workout Recovery

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Read These Next

    Conclusion

    Low-impact cardio is one of the smartest, safest, and most sustainable ways to get moving on GLP-1s, without draining your energy or your will to live. Start small, stay kind to your body, and let consistency lead the way.

    You don’t need to go hard. You just need to go.

    Next Steps

    “Success isn’t built on extremes. It’s built on consistency.”

    • Ready to build strength without the stress? Grab your free 1-week sample of the GLP-1 Muscle Protection Program – a done-for-you plan with printable workouts that help you keep your muscle while losing fat.
    • Want to keep progressing without burnout? Read this next: Best Cardio for GLP-1 Users
    • Craving more support with meals and metabolism? Check out the Nutrition Series for recipes, prep tips, and meal plans that actually work for your lifestyle.

    📌 Pin this for later! ⬇

    LOW-IMPACT CARDIO

  • GLP-1 Fitness

    GLP-1 Workout Plan: Beginner and Plus-Size Friendly (No Gym Needed!)

    GLP-1 WORKOUT PLAN

    Feel like every workout plan is designed for fitness fanatics with abs of steel? Not this one. This is the GLP-1 Workout Plan—created specifically for anyone on GLP-1 medications who wants to build strength, boost metabolism, and actually enjoy exercise (yes, really).

    This post is your step-by-step guide to my GLP-1 Beginner Workout Plan—a balanced, beginner-friendly routine that combines strength training, HIIT, and rest days to keep you feeling strong and energized.

    Designed with GLP-1 users in mind, it’s perfect for anyone looking to maintain muscle, burn fat, and stay consistent without feeling wiped out.

    And if you want it all in a simple, printable format, you can grab my free 1-week GLP-1 Workout Plan—perfect for getting started without the guesswork.

    Table of Contents

    Why Exercise Matters on GLP-1

    GLP-1 medications like Mounjaro and Wegovy can do wonders for appetite regulation, but they can also leave you feeling a bit… meh.

    Plus, there’s a sneaky little risk of losing muscle along the way.

    And we’re not having that!

    The goal here? Simple: build strength, maintain muscle, and keep that metabolism revving. Plus, we’re making sure it’s all doable, even if you’re plus-size or just starting out.

    Whether you’re at home or in the gym, I’ve got you covered with safe, effective exercises that are easy to stick to.

    Types of Workouts in the GLP-1 Beginner Workout Plan

    This GLP-1 Workout Plan is all about giving you the right balance—strength training for muscle preservation, HIIT for fat-burning, and smart exercise choices that fit your life. Here’s exactly what you’ll be doing:

    1. Strength Workouts (4 Sessions per Week)

    Strength training is the backbone of this plan because it helps you build and maintain muscle while losing fat—an absolute must when you’re on GLP-1 medications.

    Here’s how I’ve structured these sessions:

    • Compound Exercises: Moves that work multiple muscle groups at once (like squats, deadlifts, and push-ups). These give you the most bang for your buck and help build functional strength.
    • Isolation Exercises: Focused moves that target specific muscles (like bicep curls or tricep extensions). Perfect for building strength without overloading your body.
    • Dumbbell-Only Home Workouts: You don’t need a fancy gym setup. All you need is a pair of dumbbells (or even just your body weight to start). This makes the plan flexible, whether you’re working out at home or in the gym.
    • All-Level Options: Can’t do a full push-up yet? No worries. I’ve included beginner-friendly variations so you can build up strength at your own pace.

    2. High-Intensity Interval Training (HIIT) (2 Sessions per Week)

    HIIT is all about quick, efficient fat burning without spending hours on the treadmill. These 20-minute sessions are designed to get your heart rate up without leaving you feeling wrecked:

    • Low-Impact Move Options: I’ve included variations for all moves, so it’s gentle on your joints.
    • Timed Intervals: 30 seconds of work, followed by 15 seconds of rest—repeated for a total of 20 minutes. This keeps it intense but manageable.
    GLP-1 WORKOUT PLAN

    3. Functional Training Focus

    Beyond just burning calories or building muscle, these workouts are designed to help you move better in everyday life. That means exercises that mimic real-life movements:

    • Pushing and Pulling: Perfect for carrying shopping bags or opening stubborn jars.
    • Squatting and Lunging: Makes getting up from the sofa or climbing stairs a breeze.
    • Core Stability: Strengthens your midsection, improving posture and reducing back pain.

    How It Works

    This plan is designed to fit around your energy levels, because let’s face it, some days you’re raring to go, and other days just lifting a water bottle feels like a workout. Here’s how you’ll structure your week for maximum results without burnout:

    4 Strength Workouts a Week:

    • 2 Full-Body Sessions: Squats, deadlifts, push-ups, and rows—classic moves that target multiple muscle groups for the best bang for your buck.
    • 1 Upper-Body + HIIT Combo Day:
      • Upper-Body Strength: Arm muscles and core strength—think bicep curls, shoulder presses, and rows.
      • Short HIIT Session: Low-impact cardio bursts (like cycling or step-ups) to boost your metabolism without exhausting you.
    • 1 Lower-Body Session: Squats, lunges, and glute bridges for a strong foundation.
    • 1 HIIT Session: Another 20 minute fat blasting workout (this can be combined with another day)

    2 Rest Days (One Active Recovery, One Full Rest):

    • Active Recovery Day: Gentle low impact cardio movement like walking, stretching, or yoga—keeping your body loose without adding extra fatigue.
    • Full Rest Day: Absolutely no structured exercise. Let your muscles repair and rebuild.

    📌 Pin this for later! ⬇

    glp-1 workout plan

    Why This Works

    Plus-Size Friendly: Solid, safe exercise designed for every body and easily adjustable to fit all fitness levels.

    Strength Training Preserves Muscle: Even while you’re losing weight, you’ll maintain (and even build) lean muscle.

    HIIT Boosts Fat Burning: Quick, low-impact bursts mean you can torch calories without draining your energy.

    Balanced Rest Prevents Burnout: With one active recovery day and one full rest day, you’ll stay consistent without overdoing it.

    Top Tips for Success

    • Focus on Form: Don’t rush through your reps. Keep your core engaged, shoulders back, and move with control. This way, you’ll avoid injury and actually build that muscle.
    • Pace Yourself: GLP-1s can sometimes make you feel like you’re running on half a tank. That’s okay! Just show up, do your best, and give yourself credit for every effort.
    • Protein is Your Best Mate: After a good session, refuel with balanced meals featuring protein foods like chicken, beef, or a cheeky protein shake. It’ll help with muscle recovery and keeping your energy steady.
    • Track Your Progress: Take some before and after photos. Not just for the visual win, but to see how far you’ve come. It’s not always about the scale—sometimes it’s the way your favourite jeans fit.
    GLP-1 WORKOUT PLAN

    Stay Motivated: Your 1-Week Free Workout Plan

    If this sounds like your cup of tea but you’re not sure where to start, I’ve got you. I’ve put together a 1-Week GLP-1 Beginner Workout Plan, it’s completely free and designed with you in mind. You’ll get:

    • Printable workout (because who doesn’t love a checklist?)
    • A mix of strength and cardio to boost metabolism and build muscle

    Ready to take the first step? Grab your free plan and see for yourself how good it feels to move with purpose. It’s beginner-friendly, plus-size approved, and just the right balance of challenging and doable.

    Get it here!

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

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    Next Steps: It’s Your Move

    Start with the free 1-week plan and see how you feel. You don’t have to nail every move or finish every set perfectly—just keep showing up. You’ve got this.

    Got questions or need a bit more support? Drop a comment below or get in touch —I’m here to cheer you on every step of the way.

    Let’s get moving, yeah?

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    GLP-1 WORKOUT PLAN