Discover a fitter, healthier you!

NEW 8 Week Challenge starting this Monday
At-home workout options for all fitness levels
Delicious, simple, family friendly recipes and meal plans
24/7 support from our crew, nutritionists and trainers

8 WEEK CHALLENGE JOIN NOW

Australia’s #1 home fitness program

30,000+ reviews

Workouts
Meal Plans
Mindfulness

Australia’s #1 home fitness program

30,000+ reviews

Start your weight loss journey today!

All plans include:

Home Workouts

For all fitness levels
Meal Plans

Suited to your lifestyle
Motivation & Mindfulness

Resources & meditations

Access to 28 by Sam Wood on any device
Access to macro calculator
HIIT, cardio, strength, yoga & pilates & more
Easy, family-friendly recipes
No equipment needed
Vegetarian, pescatarian, vegan and gluten-free options
Access to 28’s exclusive Facebook community
Support from Sam’s Crew available 7 days

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Real Results

Over 1,000,000 people have changed their lives on my program.

Rachel

“With my zest for life reignited, my mindset realigned, and my health & fitness focus restored, I am more connected to myself and my family than ever before.”

Carly

“The changes I made have been realistic and sustainable. That is the beauty of 28 by Sam Wood. Nothing crazy. Nothing extreme. Just eating real food and moving my body every day.”

Nicholas

“I realised that a healthy lifestyle change can still be enjoyable & fun. Bad days can happen and it’s ok, I just turn the page and start fresh.”

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How does it work?

A day in the 28 program

This is what a typical day could look like once you join 28

Breakfast.

Kickstart your day with a delicious, healthy breakfast.

Our nutrition team loves making healthy versions of all your favourites often they taste even better than the less healthy alternative.

CUSTOMISE YOUR MEAL PLAN:

Get your own personalised meal plan in just a few taps. Fill out our macro calculator, choose your plan length and any dietary needs, and we’ll build a plan around you.

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Exercise

Get your body moving every day no equipment needed. Training isn’t about volume, it’s about consistency. Every day we should move, vary it up and keep the intensity where most workouts should get you out of your comfort zone.

We have workout options for everyone, whether you’re a fitness pro, just getting started, returning to exercise or working with injuries.

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Lunch

Eat real food, your way. Whether you want your plan built around your macros or you’d rather keep it simple, 28 flexes to suit you wholesome, delicious food as close to its natural form as possible.

SWAP YOUR MEALS

Eating out or don’t feel like what’s on the menu? Swap it out for something else. Our focus is on meeting your nutritional needs through healthy but delicious meals that the whole family will enjoy.

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Mindset

Happiness, focus and relaxation. Health doesn’t just mean being physically well in a society that’s always switched on, it’s more important than ever to take care of your psychological and emotional wellbeing.

MORE FOR YOUR MIND

Head to Discovery for a wealth of resources built into the 28 program: podcasts, articles, guided meditations, how-to workout videos, thousands of healthy recipes and so much more all searchable in one place.

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Dinner

Keeping it simple and tasty. The recipes in 28 are designed to be nutritious and quick to prepare. We don’t believe in restrictive eating and our motto is progress not perfection.

SCALE YOUR MEALS:

Leave the calculations to us. Our recipes and shopping lists scale automatically to the size of your family. Have some friends coming over? Increase the serving size with the tap of a button.

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FAQs

What is 28 By Sam Wood? Who is the program for?

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.

The philosophy behind my program is: keep it simple. Move differently every day, eat real food, take time out when you need it and surround yourself with the support you need.

What kind of diet does 28 by Sam Wood recommend?

We believe that real food is the best food. Real food comes out of the ground, off a tree, or from an animal (of course, this depends on your personal preference). At 28, our food philosophy is JERF, Just Eat Real Food. This means our recipes are packed full of delicious whole foods and nutritious ingredients.

Our focus is on an abundance of vegetables with every meal (yes, even breakfast!), quality protein, good fats and whole-food carbohydrates. We don’t believe in restrictive eating, so you will still find favourites like bread, pasta and pizzas in our meals (even healthy burgers). Balance is one of the most important nutritional principles – we believe food is there to nourish, share and enjoy.

Do I have to calorie count?

Not with 28! We’ve done the hard work for you – simply pop in your numbers and goals, and our calorie calculator builds a personalised plan based on your macros. With a focus on quality over quantity, you’ll never need a separate calorie app or to log your meals again.

Do the meal plans cater to my dietary requirements?

We offer a wide variety of meals to suit different lifestyles and preferences, including General, Vegetarian, Pescatarian and Gluten-Free meal plans.

You can switch between meal plans at any time, and many recipes can be easily adjusted to accommodate your personal dietary requirements.

How often should I exercise?

It depends on your program – you’ll have a set number of weekly workouts to complete, starting off smaller and building up gently as you progress, so you’re never thrown in the deep end. On your other days, we love to encourage some active recovery, like yoga, Pilates or other gentle movement. Programs range from 2–7 workouts a week, so there’s always room to add more if you’re feeling up for it!

Do I need a gym, home gym setup or any fitness equipment?

All you really need is a device to stream your videos and a stable internet connection! Equipment is completely optional – a light (1–3kg) and heavy (3–5kg) set of dumbbells, plus a booty band, are lovely to have, but cans of food or a couple of milk bottles work just as well to start. You can always build up as you level up your strength and fitness.

Can I do the workouts if I am pregnant or recently postnatal?

In collaboration with my team of women’s health experts, I have created programs specifically for new mums and mums-to-be! Remember to always consult your doctor before taking on a new exercise routine during these exciting times.

Learn about our pregnancy program here
Learn about our postnatal program here

When does my credit card get charged?

If you’ve purchased a single-payment program, you’ll be charged once at the time of purchase, with no automatic renewals or ongoing payments.
If you’ve chosen a membership plan, you’ll be charged at sign-up and your membership will automatically renew each billing period unless cancelled beforehand.
For any questions about billing or membership options, please contact our Customer Service team at hello@28bysamwood.com.

Am I locked into a contract?

No. Our programs can be purchased with a single payment, so there’s no ongoing commitment. Just choose your program, pay once, and enjoy access for the duration of your program.
For information about our membership options, please contact our Customer Service team at hello@28bysamwood.com.

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Community & Support

Access the 28 By Sam Wood Facebook group

Our private group with over 96,000 members sharing their triumphs and supporting one another on
their journey.

Sam’s Crew

We’re here to help, every step of the way to ensure that your journey is easy, fun and most
importantly, successful.

JOIN NOW

Discover a fitter, healthier you!

Start your weight loss journey today!

All plans include:

Home Workouts

Meal Plans

Motivation & Mindfulness

Real Results

Rachel

Carly

Nicholas

How does it work?

A day in the 28 program

Breakfast.

CUSTOMISE YOUR MEAL PLAN:

Exercise

Lunch

Mindset

Dinner

SCALE YOUR MEALS:

FAQs

Community & Support

Access the 28 By Sam Wood Facebook group

Sam’s Crew

Get my FREE Clean Treats recipes

Not ready to join the 28 family yet?