HIIT stands for High Intensity Interval Training and there’s a good reason everybody’s talking about it: HIIT works! This workout style has been Sam’s favourite go-to for getting fast results for his PT clients, and it’s now a big part of his online home workouts inside the 28 program, enjoyed by over 400,000 people… and counting!

The best HIIT workouts involve several rounds of a sustained burst of high-intensity exercise followed by a shorter, low-intensity recovery period. After 20 years as a personal trainer, Sam has seen first hand that the best fitness results come when you challenge yourself with 28 minutes of HIIT at home, at least 4 times a week. 28 minutes is less than 2% of your day,

What are some of the benefits of HIIT?

  • High-intensity workouts deliver quick fitness results
  • HIIT builds strength, burns fat and tones your entire body
  • You can do HIIT workouts anywhere, even in the smallest rooms!
  • No special exercise equipment needed
  • HIIT workouts can be customised to target problem areas or use it to tone your entire body
  • Regular HIIT will improve your energy levels, and increase your cardiovascular fitness
Join Sam for a HIIT workout from the comfort of your own home!


Join Sam for a HIIT workout from the comfort of your own home
Get the 28 app to unlock UNLIMITED HIIT workouts to burn fat & tone your entire body

  • Join Sam for a 28-minute workout – all you need is your phone
  • Our dynamic workouts are suitable for all fitness levels and are designed to get you results, FAST.
  • When you join the 28 program you will gain unlimited access to strength, Quick HIIT, Pilates & yoga workouts.
  • Online Australian support crew to answer your questions, 7 days a week.

Meet Your Trainer, Sam

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. With over 21 years experience as a personal trainer, Sam knows what works to help people get results.

Sam Wood, Australia’s leading personal trainer is the founder of 28

Sam Wood, Australia’s leading personal trainer, has over 21 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program and has helped over 500,000 people get results from the comfort of their own homes.

Australia’s #1 fitness app gets results!

It’s less than $2 per day on a monthly subscription. No contracts

Not ready yet? There’s more app features to explore!

With customised programs for prenatal and postnatal mums!
Our home fitness & nutrition app has been featured in

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