When you join my 8-week challenge, I’ll help you make easy, healthy changes to your lifestyle, so it feels simple to eat healthier, get fitter, and burn excess fat, naturally!

When you enter my challenge you will be following a proven approach to getting fit and healthy at home. Learn how to join, or keep on reading to see how 28 and my healthy home fitness challenge can help you achieve your health and fitness goals!

My 8-week challenge is a fun way to focus on your health and get fit at home, using the successful ’28 By Sam Wood’ philosophy to living a healthy lifestyle – that is not only sustainable but enjoyable too!

8 week challenge from 28 by sam wood
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What does an 8-week ‘healthy at home’ challenge with 28 look like?

The core of my 8 Week Challenge stays true to the philosophy of my online program, 28 By Sam Wood, for driving healthy and sustainable results at home.

  • Great daily workouts for every age and stage of your fitness journey (there are 6 exercise levels to choose from!)
  • Delicious eating plans (with vegetarian, pescatarian and gluten-free options)
  • Support and daily motivation from myself and my crew
  • Access to our amazing, supportive private Facebook community
  • Weekly LIVE healthy eating sessions with Shahna, 28’s head nutritionist
  • BONUS: 8-week accountability tools to keep you on track
  • BONUS: Access LIVE challenge workouts
  • BONUS: Weekly giveaways

When you enter my challenge you’ll receive everything my complete home fitness & nutrition program has to offer, and you’ll also receive bonus accountability tools and live-streaming challenge workouts. This means you’ll not only have all your daily customised workouts but you can also exercise with me (and thousands of 28ers) in real-time too! Last, but not least, when you join my ‘healthy at home’ challenge, you’ll not only have the chance to win the 8-week challenge grand prize, but you’ll also be in the running to win some amazing weekly giveaways along the way!

After 20 years as a personal trainer, I created my 28 By Sam Wood program to be the easiest way to improve your health & fitness without having to go to a gym and… it works!

Healthy fitness challenge transformations (inside & out)


16kg lost
in 8 weeks

As a busy mum I completely lost myself to motherhood. Following this challenge I have not only found myself, but found love for myself again.


8kg lost
in 8 weeks

I haven’t felt deprived — but empowered — resulting in a completely transformed lifestyle. I’ve never been more proud of myself!


6kg lost
in 8 weeks

I’m feeling much more healthy and confident in myself! This is the start of big changes for me AND my partner who has been inspired by my challenge transformation.


12kgs lost
in 8 weeks

I now realise it wasn’t only about weight loss. It’s created a wonderful bond with my teenage daughter. I wake up happy, positive & loving life!

Why join my 8-week home fitness challenge?

It’s only 8 weeks… and it works!

My 8-week challenge will show you just how simple it is to make your health a priority and get fit at home. When you take part in my healthy 8-week challenge you’ll gain access to our bonus live workouts and our 8-week challenge accountability tools, as well as live fitness testing with Sam, weekly live nutrition sessions and, of course, you’ll also be in the running to win some amazing prizes!

You can workout from the comfort of your own home

My 8 week healthy home challenge allows you to exercise from the comfort of your own home (even in your pyjamas if you want!), and you don’t need any special gym equipment.

All you need is your phone and 28 minutes a day

My workouts are based on the scientifically proven high-intensity interval training (HIIT) methodology, so you can get maximum benefits in 28 minutes a day. All you need is your phone and 28 minutes a day to get real results. Remember, it’s just 28 minutes a day. You will be challenged, but you CAN do this.

You can do your workouts anywhere and anytime. You won’t need any special equipment, all you need is your phone, a small space and 28 minutes a day.

You choose the workout intensity that challenges you

Whether you already exercise regularly, or if you haven’t been physically active in years, there is an option to suit you. When you join you’ll be asked to choose from 5 different workout levels, and if you find it’s too easy, you can change your level at any time. If you’re just starting out, or if you have issues with your joints you can select our low-impact option that will still give you a great workout without putting too much strain on your hips or knees. Plus, we have a fitness challenge for new mums.

No matter what fitness intensity you choose, my 8-week challenge exercise routines are lean, fitness-transformation machines.

Accountability to help you reach your goal

My 8-week challenge was designed to provide you with support every step along your journey, so you can become the best version of you. I will help you to set an 8-week goal and stay motivated and accountable to achieve that goal. You will be amazed at what you can achieve in just 8 weeks!

You’ll be supported every day of your fitness challenge… and beyond!

Whether you’re joining 28 today to enter my 8-week challenge or if you’ve got longer-term health & fitness goals, I’ll be here to support you every step of the way. Don’t miss my morning motivational ‘Sam Cam‘ video! I record one every day of the year, in real-time, which you’ll receive via the 28 app on your phone. You’ll also be supported by ‘Sam’s Crew’, my nutrition & fitness support team. The crew work closely with me here at 28 HQ, and they’re available to help you 7 days a week via live chat in the 28 app, or you can reach out to them in our private Facebook group.

28 By Sam Wood Crew
My crew and I are here to support you, 7 days a week.
The 28 app makes it easy to get healthy and challenge your fitness at home

Every day, you’ll receive a brand new 28-minute workout with me that is designed to challenge you, and keep your fitness levels improving. You can also swap your regular daily workout for gentle yoga or, if you’re short on time, you can swap your workout for a high-intensity 10-minute Quick Fit session.

In addition to your daily home workout with me, make sure to join some of my fun LIVE fitness challenge workouts so you can get fit with thousands of 28ers… in real-time!


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Healthy body, healthy mind. 28ers share their challenge stories.

My 28ers share so many beautiful stories with me, telling me about all the positive benefits they’re experiencing thanks to my home fitness challenges. It reminds me why I love what I do. I wake up with a big smile on my face knowing that helping people live their best lives is the best job in the world.

Whenever people talk about fitness or weight-loss challenges most people focus on the physical transformations. Yet, anyone who has gone on a personal journey to better health will tell you that your transformation will go a lot deeper, well beyond the size of your jeans. Thousands of people, from all around the world, take part in my 8-week challenges and the transformations I’ve seen go so far beyond physical improvements. The before and after photos always blow me away, but it’s really the emotional, psychological and behavioural changes that I love hearing about the most.  Here’s what some of our amazing 8-week challengers have to say about their experience.


Lost 5kg
in 8 weeks

My transformation has been more than lost kilos, centimetres and clothes sizes. It’s about becoming the best version of myself, for myself and my family. 


Lost 12kgs
in 8 weeks

This sustainable and ongoing journey has completely reset my mind and body. I’ve learnt to be patient with my postnatal recovery.


Lost 9kg
in 8 weeks

I keep showing people my “new” body. But I’ve realised it was always my same body, it’s just that Sam showed me how to love and nourish it. 

Ashley's dad bod makeover

Lost 16kg
in 8 weeks

I now have a healthy and positive relationship with myself, and my family are benefiting from my happier mindset too. 

We’re more than a community, we are a family

As soon as you’ve signed up to my online program I’ll send you a link to join our private Facebook group. You’ll meet so many supportive 28ers, we really have an amazing community, and everyone loves to join in on the challenge fun.

Be motivated by challengers from all over the world

28ers supporting each other in getting it done!

The support and motivation everyone gives each other in our private Facebook community can be so powerful. It doesn’t matter where you live, or how fit you are when you start, we’re all in this together!

What is a live workout on 28’s fitness challenge like?

We like to keep things interesting, so every live workout will be different. Here are a few of Sam’s bonus livestream workouts from our last healthy at-home challenge. We’d love you to give one a go!

Live home challenge workout with Sam & Snez
Some fun for you and the kids to get healthy at home together!

Amazing transformations in 2 months with our home fitness challenge

I am truly inspired by the amazing, real results my 28ers have had on our 8-week challenges. I wanted to share some transformative stories (inside and out) with you.

Alita lost 16kg
Alita lost 16kg on the challenge

I’m a busy mum and completely lost myself to motherhood. I have not only found myself, but found love for myself again following this 8 week challenge

Amanda lost 9kg
before & after - Amanda lost 9kgs on 28bysamwood

Prioritising health = happier mum & wife. I eat for nutrition, I exercise for self-care. Socialising not isolating, PTSD lessened. Love & accepting my post-baby body. Fit Police mum.

Pablo lost 7kg
before & after - Pablo lost 7kgs on the dad bod plan with 28bysamwoodpablo lost 7 kgs on the dad bod challenge

I did the home fitness challenge and followed the 28 diet plan. With the help of the crew (and some hard work), I lost 7kg in 8 weeks.

Leona lost 6kg
before & after - Leona lost 6kgs on 28bysamwood

28 has transformed my mind and body, from a post-cancer treatment train wreck to feeling alive again. I needed help and you certainly gave it.

Tracy lost 7kg

Happy; proud; excited; hopeful; fitter; healthier; thinner; lighter; confident; motivated. I look forward to the next 2 months of progression.

Kate lost 6kg

The biggest impact has been mentally; I feel so much healthier and more confident! This is the start of big changes for me and my partner who has been inspired by my transformation.

Victoria lost 9kg

I’m healthier than I’ve ever been. The fitness challenge has made me believe in myself and taught me to make the best choices for me and my health. 

Tracey lost 7kg

Lost 7kg in 8 weeks, but gained much more in confidence. I now allow photos of me to be tagged, I moisturise, I shave my legs… I have self-worth! 

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Winning the 8 week home fitness challenge

Choosing the winner and runners up of an 8-week challenge is always such a hard decision.

My crew and I spend hours going through all the amazing transformation photos and stories, it makes all of us so proud to see how many lives we’re helping change, we really have the best jobs in the world!

If you’d like to take part in our next home fitness challenge, here’s how to join.

Meet the winner of our first 8 week challenge, Amy Lane!

Amy joined our first 8-week challenge in October 2018. As the busy mum of a 2-year-old and a newborn, Amy said she joined hoping to find her pre-baby confidence again. Amy went on to lose 10kg on our 8-week challenge and she became our first challenge winner in December 2018. But Amy’s results didn’t stop there. She has continued to use our 28 online program to stay healthy at home, and she’s now lost a total of 20kg. Well done Amy!

We asked Amy to share how she achieved such amazing results on our home fitness challenge

What I love is that the 28 challenge program is flexible and refreshingly honest. It’s not an all or nothing program, so if you don’t manage all your workouts, or if you fall off the wagon, you just climb back on the next day.

Sometimes I had clingy babies that needed to be cuddled when I wanted to do my work out. Sometimes I had to skip the fourth round because I had a sore back from my toddler climbing on me during the first three, but I didn’t beat myself up about it. I aimed for 3-4 workouts a week along with a few walks and an occasional run.

No one is perfect and giving up all the things you love isn’t realistic, so to achieve true success your health & fitness journey needs to be sustainable. Progress, not perfection!

I still ate pizza for dinner most Fridays (usually Sam’s roast veg cauliflower pizza but sometimes it was just regular old pizza!!). I still had a glass of wine with dinner a couple of times a week and I rarely sat down to my evening cup of tea without some chocolate (although I pulled it back to a row or a just a couple of pieces rather than half a block!!). I never felt like I was ‘missing out’ on anything, and I still got great results which is why I love this program so much.

I never felt like I was ‘missing out’ on anything, and I still got great results which is why I love this program so much.

challenge-lost 10kg

Meet the winner of our first 8 week challenge!

Amy Lane
lost 10kg in 8 weeks

Amy started her journey with us on our very first 8 Week Challenge. She lost 10KG in the first 8 weeks and has continued to get results, now she’s lost a total of 20kg! 

It’s flexible, and it’s not an ‘all or nothing’ program. If you fall off the wagon, you climb back on the next day.

Amy is a mum to a 2-year-old and a newborn who joined the 28 family for our very first 8 Week Challenge. She says our home challenge helped her find her pre-baby confidence, and she lost 10KG in the first 8 weeks and, since then, has continued to get results on our program, and has now lost 20kg!

We asked Amy to share how she achieved her amazing results on our home fitness challenge

No one is perfect and giving up all the things you love isn’t realistic, so to achieve true success your journey needs to be sustainable.

What I love is that the 28 challenge program is flexible and refreshingly honest. It’s not an all or nothing program, so if you fall off the wagon, you just climb back on the next day. Progress, not perfection!

Sometimes I had clingy babies that needed to be cuddled when I wanted to do my work out. Sometimes I had to skip the fourth round because I had a sore back from my toddler climbing on me during the first three, but I didn’t beat myself up about it. I aimed for 3-4 workouts a week along with a few walks and an occasional run. I still ate pizza for dinner most Fridays (usually Sam’s roast veg cauli pizza but sometimes just regular old pizza!!), I still had a glass of wine with dinner a couple of times a week and I rarely sat down to my evening cup of tea without some chocolate (although I pulled it back to a row or a just a couple of pieces rather than half a block!!).

I never felt like I was ‘missing out’ on anything, and I still got great results which is why I love this program so much.

our fitness challenge is open for mums
Postnatal? Learn about our customised program & challenge!

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How to take before & after photos for the fitness challenge

I get it, taking a ‘before’ photo can be scary. A lot of my 28ers have mixed feelings about photos, however by the end of the challenge, most say they’d wished they had taken that first photo. Remember, this photo is for you, it’s part of your process. As much as you might not love taking a photo of yourself right now, it’s great to look back and remember how far you’ve come!

If you’re unsure the best way to take a good before & after photo, check out my quick tutorial video.

Everyone loses weight in different places, so to have an accurate record of how far you’ve come, take your before & after photos from the front, back and sides.

A bad before & after photo
  • Standing in front of a dark or busy background
  • Low indoor lighting
  • Slumped posture or tilting your face downwards
  • Not wearing the same clothes in the after photo
A good before & after photo
  • Standing in front of a light, clean background
  • Good lighting
  • Standing tall, your shoulders slightly back, with a good posture
  • Wearing the same clothes in both before & after photos



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

8 tips to get the best results from your 8 week challenge

Let me share some fitness challenge tips that have consistently helped our 28ers get great results in 8 weeks.

1. Set SMART goals for your 8-week challenge

Write it down, put it on the fridge. Make sure your goal is SMART (Specific, Measurable, Achievable, Realistic, Timely). Make sure your big goals are broken up into smaller, more achievable goals, as this will keep you in a positive momentum until your bigger goal is closer. Remember, although this challenge is just for 8 weeks, the healthy changes you’re making today can be an important catalyst for the rest of your life.

Set achievable goals with a clear plan of how you’ll get there.

2. Set some simple guidelines around your nutrition

Your nutrition guidelines could simply be increasing your water intake, decreasing your caffeine intake, and drinking a little less alcohol. Or maybe just resisting the office biscuit tin at 3pm. These nutrition changes seem small, but they’ll have a big impact on your final 8-week challenge results.

If you only remember one thing about nutrition, it’s this: just eat real food!

3. Focus on making small, consistent improvements to your lifestyle every day.

You don’t have to make huge sacrifices or completely overhaul your lifestyle to see real changes. In fact, you’re better off consistently making small changes each week so you can create a healthy lifestyle that is not just enjoyable but, most importantly, sustainable!

You don’t have to make huge sacrifices or completely overhaul your lifestyle to see real change.

4. Set some key rules for how you’ll exercise

The best advice I give to all my 28ers is: commit to doing something active every day for 8 weeks. You don’t need to train like an Olympian or sweat like a maniac Monday to Sunday. All you’ll need is 28 minutes a day with me, from Monday to Friday. On the weekend, focus on doing some gentle ‘active recovery’ activity, this might be a good long walk, a bike ride, or some home yoga or pilates (which you can find in my 28 app).

The key to getting healthier at home is doing something active, every day.

5. Make yourself accountable

Now you’ve set your goals and put your system in place, it’s time to tell people about it. Share what you are going to do and how you’re going to do it. But make sure the people you tell will care enough about you that they’ll call you on your BS if you start to let your healthy new habits slide.

Studies show you’re more likely to achieve your goals if you tell people about it.

6. Make the challenge about your internal journey

Once you’ve let others know what you are doing, take a moment to commit to yourself. You’re now on an internal journey, and although life will sometimes throw a curveball at you, don’t let external influences derail you. The key to success (in all things) is what you decide to do when ‘life happens’. When you accept you can only control the controllable, and you decide not to let things out of your control sabotage your commitment to becoming a healthier, happier you, then you’ll always find a way to achieve your goals.

Don’t let external influences derail you from becoming a healthier version of you.

7. A healthy mind is just as important as a healthy body

Now you’re on your internal journey, it’s worth taking a moment to ‘mind your mind’. You don’t have to retreat to the mountains and chant for hours but, I promise you if you set aside some time for YOU, it will make a world of difference to your health and fitness goals. Whether it’s a guided meditation led by one of my mind experts or some journaling, the important thing to remember is that you need some time for you.

If you get your mind in the right place, your body will follow.

8. Remember, your healthy lifestyle doesn’t have a finish line

When you reach the final day of the challenge, it’s time to give yourself a big WELL DONE. It’s also time to take a deep breath and reflect on the progress you’ve made, and to acknowledge where there are still improvements to be made. Then, set yourself a new goal for the next 8 weeks. Take this opportunity to challenge yourself and keep building on the progress you’ve made.

Reflect on what you’ve achieved and don’t lose momentum. You’ve got this!

My home fitness program has helped over 300,000 people live healthier lives.

Don’t wait. Get started on your fitness challenge TODAY

Less than $2 a day. No ongoing contracts. Cancel anytime.

8 week challenge eating plan – keep it real and enjoyable!

At 28 we don’t believe in diets. In fact, I hate the word diet as it is synonymous with a short term solution that is never sustainable.

If you want your healthy lifestyle to work for the long term, it needs to involve real food and it needs to be something you can maintain forever. For example, the 28 approach to carbs is all about balance. We enjoy bread, pasta and rice, we just make sure we focus on complex, good quality carbohydrates that form part of a healthy, balanced diet.

Over 300,000 people have lost over 3 million kilos by following the 28 philosophy of Just Eat Real Food (JERF).

The most successful results come out of an 8 weight fitness challenge when you eat for health, naturally. Here are 5 simple challenge eating tips to help you achieve great results without feeling like you’re having to sacrifice all of your favourite meals.

1. Eat real food!

The philosophy here at 28 is ‘Just Eat Real Food’, or JERF for short. This means we’ll encourage you to cook with a wide variety of delicious, whole-food ingredients to give you everything an active body needs. So many new challengers on our program assume they have to give up on flavour in order to get great results, but that couldn’t be further from the truth. You’ll eat nourishing, real foods that are designed to be delicious.

challengers share their favourite 8 week challenge meals
My 28ers share their favourite 8-week challenge meals
2. Make it enjoyable

Our 28ers already know that healthy doesn’t have to be boring. The meal plans my nutritionists create each week give you and your family lots of fresh flavours, textures and tastes so your tastebuds won’t get bored. But this doesn’t mean you have to become a MasterChef – we have plenty of fast and simple meal ideas to try… like our BLD Pizza!

3. Make it easy

When something is easy, it’s easier to stick to. With 28 you don’t have to worry about diet rules or calorie counting – my nutrition team takes care of all that for you. Once you tell us your health goals and your dietary preferences all you have to do is follow my plan!

The 28 app makes your weekly grocery shopping a breeze. Every week you’ll confirm your meals & recipes, and once that’s done, your 28 app will provide you with a simple shopping list.

4. Eat foods that help boost your metabolism

Eat real food designed to help you lose your excess weight, naturally. Our quick and simple meals are scientifically designed by our nutrition team to improve your metabolism to help you become a fat-burning machine. The food you’ll eat over the 8-week challenge will show you why our approach really is the most enjoyable way to get healthy and lean.

5. Follow a healthy eating plan that works around YOUR lifestyle

You don’t need to cook 3 meals a day to be healthy, life’s too short to spend all day in the kitchen. That’s why your weekly menu will always include a few recipes that leave leftovers so you can quickly create another tasty meal.

With over 3,000 delicious recipes to choose from, you can swap or drop recipes to suit your tastes, or the number of people you’re cooking for!

Your eating plan is also fully integrated with Woolworths online, so you can do your grocery shopping from the comfort of your own home and get it delivered directly to your door. Eating healthy and getting results on a home fitness challenge has never been easier or more convenient! 

Is there a Pregnancy or Postnatal Home Fitness Challenge?

If you’re expecting, or if you’re a mum with a newborn, congratulations!

We encourage all of our 28ers to set goals during our challenge, and while you are more than welcome to participate, we recommend focusing on doing what is right for you and your growing bub.

Always listen to your body, if you feel a challenge is a great way for you to stay on track with movement and healthy eating that’s great; but remember this is a wonderful time to enjoy as you nourish yourself and your baby, and not necessarily compete in a challenge.

Want to stay active during pregnancy?

If you are looking to stay fit from home while expecting, our pregnancy-safe exercise and nutrition program is perfect for expecting mums. Sam has created the 28 pregnancy program with our resident Pregnancy Physio expert, Chloe Lorback and our Nutrition team so you can keep safe and healthy during this wonderful time of your life. 

Postnatal and ready to get back in shape?

If you’re returning to exercise after having a baby it’s important to get your doctor’s clearance before returning to any type of exercise. Once you’ve been given the all-clear, our postnatal program will help you build up your strength and fitness.


pregnancy fitness with sam wood

How to maintain your fitness challenge results for a lifetime

Although the challenge ends after 8 weeks, a healthy lifestyle doesn’t have a finish line. The great news is that the results you achieve can last a lifetime because the 28 program helps you create healthy habits that are actually enjoyable and therefore sustainable! Our 28ers always tell us they never feel like they’re on a diet; the 28 way of eating and exercising becomes a normal and enjoyable part of their healthy new lifestyle.

The 28 program and home fitness app can be a great tool to help you remain focussed on maintaining your healthy new lifestyle. Here’s what a few of my 28ers had to say about how easy it was to maintain their challenge results on my 28 program.


20kg lost
in 10 months

However crazy as it may seem after having 4 kids, my goal was always ‘abs’, and to lose 12kgs. Since joining I got my abs back, and I’ve lost a total of 20kg on the program!!


35kg lost
in 11 months

The changes I made have been realistic & sustainable. That’s the beauty of 28. Nothing crazy. Nothing extreme. Eating real food & moving my body.


60kg lost
in 16 months

This program has educated me, and now eating healthily and exercising daily is my norm. I changed my mindset and changed my lifestyle, which changed my life. 


11kg lost
in 5 months

I’m now the person I always wanted to be. I have a totally different mindset, I’m confident and content. Thanks to 28 I have the tools and support to live a healthy, happy and fulfilled life.

Although our challenge is currently closed, your journey towards a healthier you can start TODAY. If you join my 28 program now, we can still get fit and healthy together NOW so you’ll be ready to smash the next challenge!

How to join the home fitness challenge

STEP 1: To enter the challenge you must be a current member of the 28 program – so if you haven’t joined the 28 family yet, you can join us here.

STEP 2: When you join 28 you will receive a ‘welcome to 28’ email. If the challenge is currently open (it isn’t yet, sorry!) your email will include a link so you can register for the challenge.

STEP 3: Click the challenge registration link on your welcome email and enter your details (eg starting weight & photo, etc).

STEP 4: Once that’s done, log into your 28 program (via the app or computer) and then… let’s get started on your journey towards a healthier you!

Sam Wood and family, 28 by sam wood online program

Ready to stay fit & get healthy at home?

My online fitness & nutrition program has helped more than 300,000 Australians cook healthier meals, get fitter faster, and live healthier lives. I’d love to help you too.

It’s less than $2 a day, no ongoing contracts, cancel any time.

Need More Help? FAQs

My crew and I are always here to help. If you have any questions just send us a message using the form below, and we’ll get back to you ASAP.

Don’t wait. The best time to get healthier at home is NOW