If you want to get fit and healthy, experts recommend at least 150 minutes of moderate-intensity physical activity a week. That sounds like a massive block of time, right? Luckily you don’t have to do it all at once, and you don’t have to do it alone.

Kick Start a Healthier Lifestyle Today

My online fitness program was made to support you every step along your journey, to help you become the best version of you.

The 28 Exercise and Training Program

Here at 28, my team and I are passionate about helping people start and continue their journey to a healthier lifestyle. With a new dynamic workout every day and daily support from me, my crew and the incredible 28 community, I know you’ll enjoy the convenience and benefits of my complete training and nutrition program.

Sam Wood & Family Getting Fit with the 28 Program

The fastest way to get fit at home

Whether you’re a busy mum looking to squeeze in a quick workout before the kids wake up or a corporate hotshot short on time, my 28-minute workouts are suitable for any one, any where. All you need is 28 minutes and your mobile phone. It really is the fastest way to get fit at home.

My top tips for getting fit at home FAST!

1. Have a plan… and make it 28!

28 is the magic number. I plan everything in 28-day blocks, and my workouts are 28 minutes. Why? It’s short enough that you won’t feel overwhelmed, you won’t get bored and it’s also long enough to see real results.

2. Set yourself a specific goal & tell someone about it

Write it down, tell someone about it and make yourself accountable.

3. Don’t worry if you stuff up sometimes

We all have bad days and lazy days, it makes us human. What’s important is how you feel about those days, and that you can brush yourself off and keep going. (my program has a library of videos and articles devoted to mindset, plus you’ll be able to chat with Sam’s Crew 7 days a week if you need extra support)

4. Remember the key to success is progress not perfection.

If you do something active and healthy every day, no matter how small, the small wins add up to big results.

Get fit from home with my online exercise program

You don’t need a gym membership, you don’t need to be fit, you just need to start. For most people, simply taking that first step is the hardest part, and that’s why I’m here. For less than a cup of coffee per day I know I can help you achieve your health and fitness goals.

An exercise and training program for every level of fitness

My 28 exercise and training program makes it easy to do your 28-minute workout at a time that suits you, and at an intensity to challenge your current level of fitness.

I have designed a workout to suit every fitness level. From nervous newbies to fitness fanatics, 28 will work for you! With different levels including low impact, pregnancy and postnatal, my 28-minute will work your whole body, help you build lean muscle, tone up and shed stubborn fat.

28 by sam wood workout levels

The philosophy behind my training program

Training for improved fitness isn’t about volume. It’s about consistency. My program encourages you to get moving every day. Physical activity should be fun and full of variety so you’re never bored. My program keeps it interesting and varies the intensity of each workout so your body never plateaus.

Exercise doesn’t have to go very long, but to get results, you need to learn how to increase the intensity; to push beyond your comfort zone and get comfortable with being uncomfortable. You’ll work up a sweat with me, but the good news is that you’ll learn to love it and, even in the first week of your exercise program when it feels the toughest, 28 minutes goes by fast.

Over 150,000 people, just like you, have changed their lives by training for only 28 minutes a day. Trust me, it works!


Let’s do this!

Real food, real results. Food should be simple, healthy and easy to prepare. When it comes to feeling fit and healthy, we all know the importance of eating balanced and nutritious meals and that’s exactly what you’ll get with our weekly meal plans.

28’s Head of Nutrition, Steph Geddes, and her amazing nutrition team are here to help you know what to cook each day, so you can stay on track in the kitchen. With a new eating plan created every week, our delicious meals are full of fresh foods the whole family will enjoy.

You need to have (and keep) your head in the right frame of mind. For anyone looking to start their journey to a healthier lifestyle, regular mindfulness exercises can really help. It’s important to learn to de-stress and stay focused on your goals.

I’ve created a range of mindfulness exercises with my team of mind experts that will help you get your head in the right frame of mind so you can stay on track throughout your 28 journey.

Whether it be a quick meditation session before bed or a motivational pep talk first thing in the morning, my team is here to ensure you maintain a positive state of mind at every stage of your fitness journey. Along with the guidance of myself and my entire 28 team, you will be given the support of our amazing community full of 28’ers who are just like you!

My 28 Program really is something the whole family can enjoy:

  • Workouts that you can do from home in under 30 minutes.
  • Delicious family-friendly recipes
  • Real-time support from ‘Sam’s Crew’, my trained team of fitness & nutrition experts
  • Plus, a supportive member community on Facebook, so you’ll never feel alone.

At 28, we keep things realistic, achievable and effective. We also have a pregnancy and post-natal exercise program, so whatever fitness level or stage of life you’re at, my team of experts and I are here to help you.

Join the thousands of people just like you that are getting great results from the comfort of their own home.

Sam Wood and family, 28 by sam wood online program