28 DAY HOME FITNESS PROGRAM | 28 By Sam Wood (2023)

Discover a fitter, healthier you with my home fitness program

28 By Sam Wood is a complete fitness, nutrition and mindset program designed to help you get fit at home and stay healthy and happy, inside and out.

As soon as you join my 28 family, you’ll gain instant access to a variety of at-home workouts, including daily home HIIT workoutswith me, as well as yoga or 10-minute ‘Quick HIIT‘ exercise sessions for when you’re short on time. You’ll also enjoy a delicious healthy meal plan created by my team of nutritionists, as well as daily support and motivation from me and my crew, 7 days a week.

The online fitness program that makes it simple to get in shape, and stay healthy at home!

My home fitness program is designed to fast track your home fitness results and change your life forever!

  • Home fitness workouts: helping you move more, every day.
  • Healthy meal plans: let’s make it delicious & nutritious.
  • : because if you get your mind right, your body will follow.
  • Live support: my crew and I will be here for you, 7 days a week.
  • Real results: 28 really is the easiest way to get fit at home.

Ready to get started with me?

Let’s do this

Less than $2 per day on a monthly subscription., No contracts, cancel anytime.

Looking for a home fitness plan that makes getting fit fun and easy?

I know that getting in shape, and staying in shape, can be hard at the best of times. And with so many of us juggling work and family demands, it can be difficult to find the time to look after you, and maintain healthy new fitness and eating habits. That’s where my at-home fitness program comes in! At 28, my training and nutrition program is designed to make getting fit easy. All you need is your phone and 28 minutes a day!

The 28 program gives you the structure you need to just ‘get it done’ with quick and effective HIIT workouts that make getting fit so much easier to achieve.

My 28 app helps your home fitness stay on track!

When you install my app you’ll get me as the personal trainer in your pocket! You can access my entire program via an app on Apple and Android smartphones or you can log into your program via the web browser on your tablet or computer.

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(Video) Intermediate 28 Minute Workout : Absolute Power
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28 minutes a day is all it takes

My full-body home workouts are designed to tone your body in just 28 minutes a day. You’ll also gain access to a great library of mindset, motivation and meditation podcasts to support you on your health & fitness journey. And, because you’ll see the fastest results when you fuel your body with quality ‘real food’ ingredients, your fitness program also includes aweekly healthy eating plan, created by my nutritionist team.

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Enjoy more variety and more fitness options, every day with 28.

The 28 program is now more flexible than ever. You can do a daily 28-minute workout with me, Monday to Friday, but if you’re short on time, swap one of my workouts for a new 10-minute Quick HIIT session with Anna. Or, if you’re after something gentler, choose yoga with Zoe.

When you combine a variety of fast and effective workouts with a delicious healthy fitness meal plan, you’ll soon see why 28 has helped over 400,000 people create a fitter, healthier lifestyle… from the comfort of their own home!

  • Effective, fast home workouts
  • You only need a phone and 28 minutes a day
  • Within 28 days, I guarantee you’ll feel and see the fitness benefits.
  • Whether you use a phone or a computer, my fitness and nutrition program is here for you whenever and wherever you need us.

For the best fitness results, do a full-body HIIT workout with me 4 days per week, and then choose your favourite yoga and mobility workouts or active recovery sessions the rest of the week. You’ll find all these fitness options (and more) inside your 28 program!

Meet Zoe and Anna. These two amazing women are joining me as 28’s fitness trainers, so you have even more ways you can stay fit at home!

Sam Wood

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(Video) Beginner 28 Minute Workout : Absolute Power

Real people – Real results

Over 500,000 people are living healthier lives with my home fitness & nutrition app
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Now, it’s your turn!


It’s less than $2 a day. No ongoing contacts, cancel anytime.

Why work in 28-day fitness blocks?

I’m a big believer that 28 is the magic number. 28 days is long enough to see results but also short enough that you won’t feel like your goal is too far away, or that the mountain is too high to climb. When your 28 day fitness block is up, you should reward your efforts, then hit reset and work towards your new 28-day goal. It really is as simple as this!

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Get fit at home with the 28 family

My complete fitness, nutrition & mindset program is less than $2 a day.


No ongoing contracts, cancel anytime.

(Video) 28-minute Strength Workout with Sam Wood

28-minute HIIT home workouts for every body

Whether you are a beginner wanting to get active or a fitness fanatic looking for the next fitness challenge at home, my 28-minute workouts have something for everyone. When you join my fitness program you’ll be asked to select your current fitness level, so you get the right workout for you.

You’ll find your fitness improves quite quickly when you start working out with me regularly. So, as soon as your workouts begin to feel easier, that’s the time to challenge yourself and progress up to the next workout level!

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I have the right home fitness program for you, no matter your current fitness level

Regardless of your current lifestyle, my fitness program is designed to work around you and your life. Whether you are a full-time university student, a busy working mum or just someone who loves working out but can’t get to the gym, my online 28-minute home fitness program suits every schedule and every fitness level.

We have a low-impact home fitness program for you too

You can choose the low-impact option if you’d like to get fitter with full-body exercises, without any jumping exercises so you don’t place any extra pressure on your joints. We also have a customised low-impact postnatal fitness program, and a too!

When you join 28 why not include the whole family in your home workouts? Let’s keep everyone fit, active & healthy at home!

Real food for real fitness results

When it comes to getting in shape and staying healthy, we all know the importance of eating a balanced and nutritious diet. Here at 28, we believe you should JERF (just eat real food) to gain all the nutrients an active body needs.

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A focus on fresh, wholefood ingredients

You’ll enjoy meals with lots of different flavours and textures each week, so you’ll never get bored. And we have plenty of options for vegetarians, pescatarians and gluten-intolerant people too.

Quick and delicious recipes the whole family will enjoy

Our healthy meal plans are designed to be quick, healthy and delicious. With a new eating plan (including healthy snack options) created every week by our nutritionists, you’ll discover our recipes are big on variety and flavour, with fresh and tasty ingredients the whole family will enjoy.

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(Video) Low-Impact Pregnancy Workout | 28 Minutes of Guided Exercises By Sam Wood.

Ready to become a fitter, healthier you?

My home fitness, nutrition and mindset program costs $59 a month, that’s less than $2 day, with no ongoing contracts.


The secret ingredient to succeeding on a home fitness program: mindset!

Whether it be a relaxing guided meditation before bed or a motivational podcast first thing in the morning, my team of experts are on hand to make sure you maintain a positive state of thinking at each step of your fitness journey.

When it comes to taking that first step and starting a new fitness journey, I really believe in the power of the mind. My home fitness program gives you access to a library of mindfulness exercises provided from industry professionals to help you de-stress at any time. This means you’ll be able to get yourself in the right mindset and this will really help you stay on track while you’re following my fitness program. And, of course, the positive mindset habits you learn at 28 will help you maintain a healthy, balanced lifestyle for years to come!

One of my favourite features of the 28 program are my “Sam Cam” motivational videos which I record every day, in real-time. If you have my app, you’ll get a daily notification on your smartphone or Apple Watch as soon as I’ve recorded it. Always motivational and educational, my videos might even include an occasional bonus live workout to help you take your fitness up a level!

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Join my home fitness program and join thousands of 28er’s today!

At 28, my team and I are dedicated to helping people live a happy and healthy life. With dynamic and varied workouts, convenience and effectiveness, I know that once you start 28 you will never look back. When you sign up to my fitness program, you’ll gain immediate access to 1000s of recipes and all my customised workouts, as well as Quick HIIT and yoga… plus you’ll also have access to our helpful library of motivation, mindset and meditation podcasts. Whether you simply want to kickstart a healthier lifestyle at home or you want to transform your entire body, 28’s fitness and nutrition program is the perfect path to becoming the best version of you.

Don’t spend another day wishing for a healthier lifestyle. Register today and join thousands of 28ers just like you on the road to transforming their lives.


My team and I are passionate about helping people on their quest to a healthier and happier lifestyle. With easy-to-follow 28 minute workouts plus daily support from me and my crew of health & fitness professionals, I am confident you’ll love everything my home fitness program has to offer.


Less than $2 per day. No ongoing contracts, cancel anytime.

Need More Help?FAQs

Got a question? Drop us a line and we’ll get back to you ASAP



What is Sam Woods 28 challenge? ›

The 28 By Sam Wood 4 Week Challenge is a fitness and weight-loss challenge designed to help get you back on track to your health & fitness goals. Inspired by our popular 8 week fitness & weight loss challenge, the 4 Week Feb Challenge is a condensed version of the 8 week format.

Does Sam Wood 28 work? ›

Amazing program

For the cost you are getting so much out of it and I would highly recommend to anyone wanting an easy exercise and nutrition program to follow. You can clearly see from before and after photos how well the program works when it is followed.

Is the 28 day workout challenge app free? ›

The 28 Day Weight Loss Challenge app is your Challenge companion. It's FREE to download and gives you 24/7 access to everything you LOVE about the Challenge. Customise your meal plans, access shopping lists, update your measurements, see your progress, get daily exercise and more.

How much does it cost to join Sam Wood 28? ›

Have you tried the 28 By Sam Wood App yet? Step 1: Sign up HERE to join my online fitness program. It's only $59 a month (or $49pm on our 3-month subscription). Step 2: Download your 28 app for Apple or Android.

Is Sam Wood 28 free? ›

Join 28 on a monthly subscription and only pay $29.50.

What is the 28 method? ›

“The 28 Method” is a classic technique used by bodybuilders, but it works for any guy looking to build muscle. You'll do 4 sets of 7 reps of the same exercise back to back. But with each set, you'll tweak the speed or range of motion to challenge your muscles in new ways.

How does the 28 Day Challenge work? ›

The 28 Day Challenge is a four-week meal program designed by us to help you develop healthy eating habits that will last a lifetime. Each week, we provide you with five days of food (breakfast, lunch, dinner, and snacks) and instructions for the other two days.

Does Sam Wood have 28 Hiit? ›

When you join the 28 program you gain INSTANT access to all our strength and cardio workout options, including 28 minute HIIT workouts with Sam Wood, as well as Pilates, yoga, barre, and our brand new running for beginners program too!

Who bought 28 by Sam Wood? ›

Exercise and nutrition program “28 by Sam Wood” has been acquired by Melbourne-founded genomics company myDNA.

How much does 28 day challenge cost? ›

The cost of the 28 Day Challenge is just $1 a day! All you have to do is take that first step and commit to the challenge.

How much does 28 day workout challenge app cost? ›

Retake the program for a $4.99/month app membership; this will keep your workouts and your app active for as long as you continue to pay the membership!

Is a Good Sam membership worth the money? ›

The Bottom Line:

If you travel full-time, yes the Good Sam Membership is worth the savings considering the amount of fuel, propane, and campground discounts. We wouldn't recommend it for infrequent campers as there are other discount camping clubs which can offer higher savings.

How much is a Sam Membership 2022? ›

Example 1: A member renews a Club level membership between October 17, 2022 and October 16, 2023 for $50 and receives $5 Sam's Cash offset, then upgrades to a Plus membership for $60 during this same time.

Is getting a Sam club membership worth it? ›

A Sam's Club Plus membership gives you free shipping on eligible online orders, 2% Sam's Cash up to $500, early shopping hours, and free select prescriptions and other discounts. A Sam's Club Plus membership can be worth it if you shop at Sam's Club frequently and spend a lot of money there.

How old is snezana wood? ›

"So here's a story from the last 5 days," Sam, 41, wrote on Instagram alongside a series of images of Snezana, 41, and Harper, the first being Snezana holding Harper for some skin-to-skin.

What is the Sam Wood program? ›

28 By Sam Wood is an online training and nutrition program designed for anybody, anywhere. 28 gives you an easy-to-follow structure to that can fit into even the busiest of lives.

Why is it called 28 by Sam Wood? ›

As the name suggests, each of the workouts takes 28 minutes and can be done from home. The program also comes with a meal plan, filled with healthy recipes to make at home. member group and found so much inspiration and support there.

Can you get in shape in 28 days? ›

The fact that you can totally remake your body in as little as 28 days is enough motivation to keep your results going through the next coming months. Once you're stronger and more fit, you'll feel so good you won't want to quit.

Can an 80 year old man still build muscle? ›

Seniors Can Still Bulk Up On Muscle By Pressing Iron Our muscle mass decreases at surprising rates as we get older. But researchers found that people older than 50 can not only maintain but actually increase their muscle mass by lifting weights.

Does the scientific 7-Minute Workout Work? ›

After 6 weeks, the 7-Minute Workout had produced slight weight loss (even in normal-weight adults), decreased weight circumference (by 4 cm on average), and decreased fat mass. These results were significant when compared with the control group.

What is the 28 day reset? ›

This programme is a comprehensive, 28-day plan designed to help you lose weight, improve digestion + increase energy. It includes over 120 recipes, all free from gluten, refined sugar, dairy and additives, with suggested meal plans to use throughout the plan.

How effective is planking for losing weight? ›

The plank is a highly effective abdominal-strengthening exercise. For most people, it burns between two and five calories per minute. Planks increase muscle and boost metabolism, so they help to sustain higher levels of caloric burn during rest.

Is HIIT 3 times a week enough? ›

High intensity interval training (HIIT) is a popular workout style for fitness and weight loss. But too much HIIT can cause injury and burnout and stall gains, according to a personal trainer. 2-3 days a week of HIIT is plenty, combined with weight lifting and enough rest, the trainer said.

Is 20 minutes of HIIT a week enough? ›

General Fitness Recommendations

Vigorous-intensity training, such as HIIT, should be at least 20 minute per day for at least three days per week or 75 minutes per week. Or a combination of moderate and vigorous-intensity exercise.

Is 10 minutes of HIIT a day enough? ›

Maximize your workout time

For days when you're short on time, HIIT is a great option. Research suggests that a 10-minute workout with 1 minute of intense exercise, like a sprint, may have the same health benefits as a 50-minute workout at a moderate pace.

What does Sam Wood do for a living? ›

Wood opened his premium gym facility The Woodshed in Brighton East in 2015, where he continues to run one-on-one and two-on-one personal training appointments. He also owns one of Australia's first kids-only gyms, Gecko Sports, which has 35 franchises around the country.

What does Sam Wood do now? ›

Today, Sam is the proud owner of Australia's largest personal training studio, The Woodshed, and he is the founder, mentor and trainer at 28 by Sam Wood, Australia's #1 at-home fitness and nutrition program. Sam's training techniques have achieved incredible results for thousands of people worldwide.

How much did Sam Wood sell his app for? ›

It's been a big week for former The Bachelor star and fitness advocate Sam Wood, who last week welcomed the birth of his third child and sold his fitness app '28 by Sam Wood' in a $71 million (US$50m) deal with Melbourne tech company myDNA.

Is the 30 day challenge app free? ›

Begin your 30 day challenge and sweat now, after 30 days, you may find that your emotional and intellectual fitness improve along with your physical fitness. Sweat now and find a better me! - Get unlimited access to all features for USD $9.99/month, USD $59.99/year.

Is the 30 day workout free? ›

And it's totally free. You'll do one workout a day to help develop a consistent habit, with most workouts lasting no more than 30 to 45 minutes.

How much does the 20 minute workout cost? ›

Prices range from $38 to $68 per session depending on your location, workout frequency and package size. You also earn a free training session every time someone you refer comes in for their own free orientation and first workout session. See individual studio locations for specific pricing.

Is there a free weight loss program? ›

Among free weight loss programs that really work, MyFitnessPal is a pretty well known option. This online application allows you to track both your fitness and your nutrition, making it much closer to a one-stop-shop than some other options.

How much does the 28 day challenge cost? ›

The cost of the 28 Day Challenge is just $1 a day! All you have to do is take that first step and commit to the challenge. I am a certified personal trainer and will be there for you every step of the way, helping motivate, answering any questions and giving you any modifications that you need.

What is the 30x30 Challenge? ›

Dubai Fitness Challenge is an annual celebration of fitness and wellness. Now in its sixth year, Dubai Fitness Challenge puts forward a simple goal: complete 30 minutes of activity each day for 30 days. Our aim is to inspire everyone to create a fitness-focused mindset and seek healthy, active lifestyles.


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