28 by Sam Wood is a fitness & nutrition program that teaches you how to live a fitter, healthier life from the comfort of your own home.

When you activate my home fitness app you’ll get me as the personal trainer in your pocket, and I’ll give you the structure, accountability and support you need to achieve your health & fitness goals at home.

My fitness & nutrition app gives you the structure and support you need, without bogging you down with complicated rules. All you need to do is open the app and follow my program!


Available on Android, iOS and Apple Watch.

28 fitness app - daily home hiit workouts
28 fitness app weekly meal plan
28 fitness app tracks your progress
28 fitness app tracks your weightloss results
All you need is a phone and 28 minutes a day.

Australia’s #1 home fitness, nutrition and mindset program.
Join now to gain instant access via iOS, Android or web app

It’s less than $2 a day on a monthly subscription.
No contracts, cancel anytime.

Real people – Real results

Over 400,000 people have lost almost 4 million kilos with my home fitness & nutrition app.




See the 28 app in action!

My fitness app is designed to make getting healthy easy (no matter how busy life gets!)

How to activate your 28 app

STEP 1: You’ll first need to join my program via my website to create your account.

STEP 2: Download your 28 app for Apple or Android, and open it when ready.

STEP 3: Enter your email and password, and let’s get started!

As soon as you join my program online, you’ll be able to activate your 28 app, and access my full program from your phone.

Stay motivated with a daily livestream from me via your 28 app!

Of all the features on my app, ‘Sam Cam’ is my favourite because it’s how I get to connect with you in real-time. Every day I record a daily motivational or education video, designed to help you get on track and stay on track.

Sam Wood's signature

Fully customisable weekly meal plan

Every week you’ll receive our recommended weekly meal plan based on your dietary preferences and health goals. So, if you want to keep it simple, just follow the plan. But, if you want to change it up and customise your menu, you can! If you don’t like a suggestion you can always “Swap”, “Drop” or “Shop” to replace the suggested meal with something that tickles your fancy from over 3,000 healthy recipes.

The 28 app makes weekly grocery shopping a breeze.

Once you’ve confirmed your recipes for the week (and how many servings per meal you need to cook), your app will create an automated weekly shopping list you can print (or just view on your phone as you shop!). If you’re short on time and want to link your shopping list via our integration with Woolworths. You can choose to pick your groceries up at your local store, or you can have your healthy ingredients delivered straight to your door!

Be supported, 7 days a week

Our fitness & nutrition app provides you with live support, 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 and our private Facebook group.

28 By Sam Wood Crew

My program isn’t just about toning up or losing weight, it’s about helping you make positive changes to your life so you can become the best version of you.

Ready for me to be the personal trainer in your pocket?

Australia's #1 home fitness & nutrition app 28bysamwood

Get fitter and healthier at home with 28

I’ve helped over 400,000 Australians live healthier lives and lose nearly 4 million kilos with my online program. Join now for immediate access to home HIIT workouts, yoga, delicious seasonal meal plans, mindset & motivation resources, live Australian support, and more!

It’s less than $2 a day. Monthly subscription. Cancel anytime.

The fitness app designed for your busy life

  • All you need is your phone and 28 minutes a day
  • Workout from the comfort of your own home at any time that suits you
  • Apple Health integration to track all your health statistics in one place
  • Automated weekly shopping list (once you confirm your preferred recipes)
  • Optional Woolworth’s integration to deliver your groceries to your door

Flexible weekly meal & exercise plans

  • Real food – real results – real easy
  • Over 3,000 recipes to choose from – ‘I Quit Sugar’ approved
  • Keep it simple. Choose your diet and exercise preferences, tell us your health goals and just follow my plan!
  • … or make it custom. You can tailor your daily workouts and weekly meal plan exactly as you like.

Australian Support

  • Daily motivation and support from me, in real-time, via Sam Cam.
  • 24/7 support from my team of fitness & nutrition experts
  • Access our supportive Private Facebook Community – you’ll join thousands of 28ers like you!

The fitness app that works for you

  • Monthly and quarterly subscription options
  • No lock-in contracts
  • You can cancel at any time
  • 28 is the fitness program that will fit into your life.
  • Anytime, any place, anywhere.

Join 28, Australia’s #1 fitness & nutrition app

When you join the 28 program you’ll be asked to select your health goals, your dietary preferences and your current fitness level to ensure you get the best results (if you’re unsure what level you are, just ask one of our crew on live chat!).


Join my 28 family, download the app, and follow my program. I guarantee you’ll reach your health goals.


Need More Help? FAQs

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