Let us know if you have any questions!

  • Equipment-free guided home workouts for all fitness levels
  • HIIT, Pilates, Strength, Yoga, Running, Dance Fit
  • Budget and family-friendly delicious recipes/meal plans
  • Our dedicated support team available 7 days a week



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. You don’t need a gym, you don’t need equipment... you just need a phone and 28 minutes a day.

The philosophy behind my program is: keep it simple. Move differently every day for 28 minutes, eat real food, take time out when you need it and surround yourself with the support you need.

What kind of diet does 28 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?

For years we have been told that monitoring calorie input and output is the only way to get results when it comes to losing weight. This way of thinking mean that many of us were spending unnecessary hours at the gym, and/or eating a dangerously low amount of food. People started eating food with the least amount of calories (think lite or low fat foods) without any consideration for the quality of food that they are eating.

28 meals are based around an abundance of predominantly non-starchy vegetables complimented by quality protein and good fats so it would be very difficult for someone to overdo calories (plus we keep the meal plans in check to ensure this doesn’t happen!).

What sort of workouts will I have access to, and can I choose which ones I do and how often?

Signing up to the program gives you access to a huge range of guided workouts that you can do from home, whenever it fits in with your schedule. You’ll have HIIT, Cardio, Pilates, Strength and Yoga workouts to choose from, each of which is guided by myself or one of our expert 28 trainers. There is no set number of workouts that you need to do each week, however for optimal fitness I always recommend ‘getting your body moving’ at least once a day.

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

To complete our workouts, all you need is some space at home and your phone! You can do the program completely equipment free and create great results. However, if you’d like to use some home fitness equipment we have some great options for you too!

Can I do the workouts if I am pregnant or recently post natal?

In collaboration with my team of women’s health experts, I have created programs specifically for new mums and mums-to-be! You can check out the 28 Pre-Natal Program here and the 28 Post-Natal Program here, and remember to always consult your doctor before taking on a new exercise routine during these exciting times.

Does the meal plan cater to my dietary requirements?

The nutrition section of your 28 app allows you to select the following diet types: General, Gluten Free, Vegetarian, and Pescatarian. We also have a collection of recipes that are vegan, however when it comes to the meal plan program you may have to supplement some ingredients for plant-based options. You have full control to swap out recipes for alternative options throughout your time on the program – and there are thousands to choose from! Trust us, you will not go hungry on our meal plans.