The Best Exercises to Maximise Weight Loss on Mounjaro

If you’ve started using Mounjaro (tirzepatide) to support your weight loss journey, you’re already taking a major step toward better health.

But while Mounjaro helps regulate appetite and blood sugar, the best results happen when it’s combined with regular exercise.

In this guide, we’ll explore the most effective exercises to maximise fat loss, boost energy, and maintain muscle while taking Mounjaro, along with practical tips to stay motivated and safe.

How Mounjaro Helps with Weight Loss

Mounjaro works by mimicking two natural hormones, GLP-1 and GIP which help control blood sugar levels and reduce appetite. This means you’re likely eating fewer calories without feeling constantly hungry.

But here’s the key:

To get the best, long-term results, it’s important to pair Mounjaro with physical activity. Exercise doesn’t just burn calories, it improves metabolism, preserves muscle, and enhances overall health.

Why Exercise Matters When Using Mounjaro

Combining Mounjaro with regular exercise can:

• Increase fat burning and metabolic rate
• Prevent muscle loss during weight loss
• Improve heart and lung health
• Boost mood, confidence, and motivation
• Support long-term weight maintenance

Even moderate exercise can enhance how your body responds to tirzepatide, helping you achieve better results, and keep them.

The Best Exercises to Maximise Weight Loss on Mounjaro

Here are the top types of exercise to include in your weekly routine for the best weight loss outcomes:

1. Walking, Start Simple, Stay Consistent

If you’re new to exercise or haven’t worked out in a while, walking is the perfect place to start.

•  Low-impact, easy to sustain, and boosts fat burning without stressing your joints.
• How to do it: Aim for 30–60 minutes of brisk walking most days of the week.
• Pro tip: Use a fitness tracker or app to monitor steps and aim for gradual increases (e.g., 8,000–10,000 steps daily).

2. Strength Training, Preserve Muscle, Burn More Fat

As you lose weight, some muscle loss is natural, but maintaining muscle helps keep your metabolism high.

• Why it works: Muscle tissue burns more calories at rest and helps your body look leaner and stronger.
• How to do it:
  • Train 2–3 times per week using resistance bands, weights, or bodyweight moves like squats, push-ups, and lunges.
  • Focus on all major muscle groups for balanced results.
• Pro tip: Don’t worry about “bulking up” most people simply gain tone and definition.

3. High-Intensity Interval Training (HIIT) Quick and Powerful

HIIT workouts alternate between bursts of intense activity and short rest periods, and they’re one of the most efficient ways to burn fat.

• Why it works: Burns calories fast and boosts your metabolism for hours after exercise (“afterburn effect”).
• How to do it:
  • Try 20–30-minute HIIT sessions 2–3 times per week.
  • Example: 30 seconds of fast cycling, followed by 1 minute of slow pedalling, repeated 10–15 times.
• Pro tip: Always warm up and cool down to reduce injury risk.

4. Swimming or Cycling, Great for Joints

If you prefer low-impact exercise, swimming and cycling are excellent options.

• Why they work: Improve endurance and cardiovascular health while being gentle on knees and hips.
• How to do it:
  • Try 30–45 minutes of moderate to vigorous swimming or cycling, 3–4 times per week.
  • Mix steady-state sessions with intervals for extra calorie burn.
• Pro tip: Consistency matters more than intensity, choose an activity you enjoy.

5. Core and Flexibility Work, The Unsung Heroes

Exercises like yoga, Pilates, or core training might not burn huge amounts of calories, but they improve posture, balance, and muscle tone, all essential for overall fitness.

• Why it works: Reduces stress, improves mobility, and helps prevent injury.
• How to do it:
  • Add 1–2 sessions per week alongside your cardio or strength workouts.
• Pro tip: Morning yoga or stretching can help reduce stress-related eating and boost energy.

How to Stay Motivated While on Weight Loss Treatment 

• Start small: Begin with short, realistic goals and build gradually.
• Track progress: Use a journal, app, or photos to celebrate milestones.
• Find your “why”: Focus on how you feel — more energy, better mood, improved confidence.
• Mix it up: Alternate between cardio, weights, and recovery days to stay engaged.
• Rest and recover: Overtraining can lead to fatigue or injury. Listen to your body.

A Sample Weekly Workout Plan