8 week challenge from 28 by sam wood

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Amazing challenge transformations (inside & out)

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.

Here’s what some of our amazing 8-week challengers have to say about their experience.


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

The biggest impact is mental, 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 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!

Here’s what an 8-week challenge looks like

The core of the 8 Week Challenge stays true to our 28 By Sam Wood philosophy for driving healthy and sustainable results.

  • Great daily workouts (5 fitness 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 private Facebook community
  • Weekly LIVE healthy eating sessions with Shahna, 28’s head nutritionist
  • Challenge accountability tools to keep you on track
  • Plus bonus LIVE challenge workouts with me
home exercise without equipment
Participate in bonus ‘live-stream’ workouts during the 8-week challenge

When you join my 8-week challenge, you’ll get everything the 28 program offers, plus bonus accountability tools and live-streaming workouts, so you can exercise with me (and thousands of 28ers) in real-time!

The support and motivation everyone gives each other in our private 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. We become a family.

Be motivated by challengers from all over the world

Don’t forget to join our supportive 28er community in our private Facebook group – you’ll gain access as soon as you’ve signed up to my program!

28 makes it easy to get fitter and healthier, anytime, anywhere.

I designed my 28 program to make it easy for anyone to improve their fitness (without having to go to the gym), eat healthier and burn excess fat, naturally!

When you join my 28 program, I’ll ask you to select your current fitness level (we have 5 levels, from total beginners right through to ‘maniac’). Then every day you’ll receive a new 28-minute workout you can do at home or at work. You don’t need special equipment, all you need is your phone, a small space and 28 minutes a day.

Every week the 28 nutrition team will prepare a delicious new healthy eating plan for you, which you can customise to suit your taste and dietary preferences (we have gluten-free, pescatarian and vegetarian options). You’ll also have the ongoing support of myself and my crew 7 days a week, and look out for my morning motivational ‘Sam Cam‘ video in real-time.

My program has helped over 200,000 people lose over 3 million kilos and live healthier, happier lives. I’d love to help you too!

Start your journey TODAY

Get fitter and healthier with Australia’s favourite online program. Join now and let’s get started. It’s less than $2 a day!

Why join our 8-week challenge?

When you take part in my 8-week challenge you’ll gain access to our bonus live workouts and 8-week challenge accountability tools, as well as live fitness testing with Sam, weekly live nutrition sessions with Sam and Shahna and, of course, you’ll also be in the running to win some amazing prizes!

It’s only 8 weeks… and it works!

My 8-week challenge gives you an easy-to-follow structure, that is designed to fit into even the busiest of lives. Good nutrition & exercise shouldn’t be stressful or complicated, and my 8-week challenge will show you just how simple it is to make your health a priority.

Accountability and motivation 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 can workout from the comfort of your own home

If you don’t like gyms, that’s fine. My 8 Week Challenge allows you to work out from the comfort of your own home (even in your pyjamas if you want!), you don’t need any special equipment.

All you need is your phone

All you need is your phone and 28 minutes a day to get real results.

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 safe workout options for new mums (or mums-to-be).

You only need 28 minutes a day to get results

Remember, it’s just 28 minutes a day. You will be challenged, but you CAN do this.

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

Amy lost 10kg on our first challenge and now she’s lost 20kg!

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

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. You fall off the wagon, you climb back on the next day.”

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! 

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

My 28ers share so many beautiful stories with me, telling me about all the positive benefits they’re experiencing thanks to my 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.

Thousands of people, from all around the world, take part in my 8-week challenges and the transformations I witness go so far beyond physical improvements. Of course, the before and after photos blow me away, but it’s the emotional, psychological and behavioural changes that I love hearing about the most.  

Hear what some of my amazing 28ers have to say…


Lost 5kg

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


Lost 12kgs

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


Lost 9kg

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


Lost 16kg

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

You don’t always have to make huge sacrifices or completely overhaul your lifestyle to start seeing real changes. In fact, you’re better off consistently making small changes to make your lifestyle healthy, enjoyable and most importantly: sustainable!

28ers getting it done!

Challenge success tips

How to get the most out of your 8-week challenge

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 our challenge is just for 8 weeks, the healthy changes you make today can be an important catalyst for the rest of your life.

To create new, healthy habits set achievable goals with a clear plan of how you’ll get there.

2. Set some simple rules around your nutrition

When setting yourself some personal rules, they don’t have to be strict or all-or-nothing, but it’s important to identify if you have areas of opportunity when it comes to your eating. Remember food is fuel and you should fuel your body the right way. Your nutrition rules could start off as simply as increasing your water intake, decreasing your caffeine intake, drinking a little less alcohol or maybe just resisting the office biscuit tin at 3pm. These nutrition changes may seem small, but you’ll be surprised how much of an impact they’ll make to your final results the end of your 8-week challenge.

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

3. Set some key rules for how you’ll train

The best advice I give to all my 28ers is: commit to doing something active every day for 8 weeks. This doesn’t mean you need to train like an Olympian or sweat like a maniac Monday through to Sunday. All you need is 28 minutes a day with me, from Monday to Friday. Then, on the weekend, make sure you take a good walk or swim a couple of laps at the local pool.

The key is to do something every day.

4. Make yourself accountable

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

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

5. Make this 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 is what you decide to do when ‘life happens’. When you accept you can only control the controllable and you decide you won’t let things out of your control sabotage your commitment to becoming a healthier, happier you, you’ll always find a way to achieve your goals.

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

6. Remember a healthy mind is as important as a healthy body

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. Whether it’s a guided meditation led by one of my mind experts or some journaling, the important thing to remember is that this time is for you!

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

7. 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!

Amazing transformations in just 2 months

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

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

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.

Kate lost 6kg

The biggest impact has been mentally, I’m 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.

Leona lost 6kg

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.

How to approach your nutrition during an 8-week challenge

Step 1: Eat real food for real results!

The philosophy here at 28 is ‘Just Eat Real Food’, or JERF for short. We encourage cooking with a wide variety of nourishing, whole foods to give you everything an active body needs.

Step 2: Make it enjoyable

Healthy doesn’t have to be boring. The meal plans on 28 will give you lots of fresh flavours, textures and tastes so you (and your tastebuds) never get bored. but that doesnt mean you have to become a MasterChef.

Step 3: Make it easy

Life is too busy to worry about complex diet rules or obsessive calorie counting. My nutrition team takes care of everything for you. All you have to do is tell us your gender, goals and dietary preferences when you join and then… just follow my 28 plan!

Step 4: Eat foods that help boost your metabolism

Our quick and simple meals are scientifically designed to improve your metabolism and turn you into a fat-burning machine. My healthy meal plans have been tested by thousands of people just like you, and guess what? It works!

Step 4: Ensure your nutrition plan works to meet your goals and your lifestyle!

The best part is that the program is simple enough to adapt to a busy lifestyle. You can swap and drop meals if you’re eating out with friends or family, and you also have the option to include some ‘leftovers’ meals each week, so you don’t feel that you have to cook 3 meals a day!

8 week challenge meals
My 28ers share their favourite 8-week challenge meals

Flexible meal options to suit the whole family

My program has over 3,000 delicious recipes, and my program is flexible so you can quickly swap or drop any recipe. You can also change the serving size to suit single, couples or families up to 8, so you’ll always have an answer to ‘what’s for dinner?’!

Save time with integrated grocery shopping

Once you’ve confirmed your recipes for the week your app will compile your weekly shopping list. You’ll also have to option to integrate your shopping list with Woolworths online shopping, for pickup or home delivery, so eating healthy has never been quicker, easier or more affordable!

Running late? Need breakfast or lunch on the go? Try this quick & easy smoothie!

Choc Mint Smoothie

Anyone up for a choc mint smoothie? Smoothies are a great idea when you need lunch on-the-go, which is why we've added more smoothie options to the 28 menu!
Get the full recipe

Stay on track with the 28 app!

You can access your challenge program via a computer, and you can also download my app on your phone.

Install the app and get a personal trainer in your pocket!

You can access all your recipes, workouts and motivational resources via the 28 app on your phone, anytime and anywhere. My favourite part of my app is “Sam Cam”, which is how I send you daily motivation, education and even live-streaming workouts in real-time.

The best technology to deliver you the best results

My commitment to everyone on my 28 program, is that I’ll continue to use the best technology to deliver you the best program that gives you the best chance of success. My team and I are constantly developing new app features, so keep an eye out for announcements!

The 28 app makes your weekly grocery shopping a breeze

Once you’ve confirmed your meals & recipes for the week (and how many servings per meal you need to cook), your 28 app will provide you with a weekly shopping list.

Easy (and optional) grocery delivery via Woolworths

If you’re short on time and want to link your shopping list via our online integration with Woolworths, you can even have your weekly ingredients delivered straight to your door!

We are here for you, 7 days a week!

When you join the 28 family, you’ll have access to ‘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 email, live chat via the app, as well as our private Facebook group.

28 By Sam Wood Crew
Sam’s Crew, here to support you 7 days a week.

How to maintain your 8-week challenge results for a lifetime

The results you receive on 28 can last a lifetime because the program helps you develop healthy new habits that are actually enjoyable and, therefore, sustainable. Our 28ers always tell us that they never feel like they’re on a diet, and the 28 way of eating and exercising just becomes a normal and enjoyable part of their 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

My goal was always ‘abs’, however crazy as that may seem after 4 kids. I wanted to lose 12kgs… I’ve now lost 20!!! AMAZING!


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 resulting in me changing my life. 


11kg lost

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

Impressive transformations in just 8 weeks

These 28ers joined my 8-week challenge as the first step to becoming the best version of themselves, and they haven’t looked back since!


Lost 7kg

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


Lost 7kg

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


Lost 7kg

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


Lost 9kg

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

Customised challenge for new mums and mums-to-be!

If you’re expecting, or have recently become a new mum, congratulations! In conjunction with our resident Women’s Health Physiotherapist, Chloe Lorback, I’ve created a wide range of pregnancy-safe workouts to help your body stay fit and healthy during each trimester, plus special exercise routines to help postnatal bodies safely get back to fitness.

Once you’ve got the all-clear to exercise from your doctor, I’d love you to take part in our 8-week fitness challenge!

All you have to do is tick ‘pregnancy’ or ‘postnatal’ when you join our program.

our fitness challenge is open for mums
We have a customised fitness challenge for mums and mums-to-be.


Don’t wait. The best time to get started is NOW