Day 1: 30-Minute Full-Body Cardio Boot Camp Workout from Jake DuPree’s 21-Day Full-Body Transformation • Active by POPSUGAR
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Day 1: 30-Minute Full-Body Cardio Boot Camp Workout

5.0 Stars · 189 Reviews

Welcome to Day 1 of Jake DuPree’s 21-Day Full-Body Transformation! We’re kicking off your first day with a cardio boot camp that will leave you drenched in sweat. Expect just the right amount of  plank variations, squats, and jumping jacks.

  • Equipment needed: two light free weights

Difficulty: Intermediate

All reviews are written by customers who have bought this product. You can write a review upon purchasing.

Overall Rating
5.0 | 189 Reviews
Challenging but great
I'm hoping this workout will get easier as I do it more often!
Kathy @kmuellka
April 29, 2024
Challenging but so so good! Thank you Jake!
March 02, 2023
Love Jake !
Jacqueline leduc @jleduc
January 21, 2023
the best trainer Jake !
the best trainer Jake !
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Williams Packard @williamspackard5
September 23, 2022
Great workout!!!
I’ve been doing the same workout series for a few years & needed a change. I tried a few workouts on YouTube & tried a couple of Jake’s workouts so when I saw he had a 21 Day transformation, I knew it was just the thing. Great workout. Looking forward to day 2.
Sherry @Sremzi
April 01, 2022
I feel good !
I love this workout and I love jake!
小林きみどり @kimidori
March 10, 2022
amazing workout and trainer!
2nd time doing this 21 day challenge, ready to get my butt kicked again. Incredible program. Intense, challenging and I get amazing results! Thank You!
mahriah delaney @mahriah
January 30, 2022
Just amazing
This is the third time i am following this 21 day challenge.... Jake is very motivating and there is never a dull moment during the workout. Enjoyed it thoroughly
Poornima @PoornimaD
January 03, 2022
Been doing this during quarantine, honestly feel so good after finishing it every day
alex magallanes @manus91
November 20, 2021 Connecticut USA
Great Workout and Never Boring
No matter how challenging Jake's workouts are, they go by fast because he is entertaining and keeps you moving quickly through each exercise. I love these workouts. By the way, I am 63. I can't always do everything Jake does, but I try and use the modifications when I need to.
Marilyn A Cochran @marilynann123
November 09, 2021
Totally sweaty,but funny too.Looking forward to the next one.
Cegar @DCegar
October 01, 2021
Always fun and effective with Jake's workout
Awesome, and look forward to Day 2
Hang Le @hangle
September 12, 2021
the best
so challenging and fun :)
July 12, 2021
Amazing and I love this
Heba Zeyad @Hebazeyad
July 04, 2021
Adding a dash of dopamine to this rainy Cape Town winter's day :)
I love how the moves flow, and Jake is just such a delight! Thanks for keeping me active on this cold, rainy day in Cape Town!
Marielle @MariellePenwarden
June 29, 2021
Jake is my favourite! Amazing workout!!
Laveesha @laveesha.nagpal
June 23, 2021
I did it!
Jake's workout is always great!
Debora Widyastuti @belajar7berdoa
June 11, 2021
Great cardio in the beginning that keeps you sweating the whole way though! Favorite this one!
Nikki @stellanikita
June 01, 2021
Amazing exercise
Ana Carolina Bucchi @anabucchi
March 17, 2021
Super workout
Nadine Morgan @morgsbakes
March 07, 2021
Good to start.. 1 done!
Burn 200Cal!
Carla Dantas @Carla_Dantas
February 22, 2021
Day one of 21 day bootcamp!!! Done!!!
Feb 1st 2021 and doing Jake's 21 day bootcamp. I'm such a fan of his workouts. Transformation February here we come.
Erica Alexandra @itsme_alexandra
February 01, 2021
Awesome workout!
Vanessa @vanessarotinoco
January 04, 2021
It was my first day but it was perfect!
Andrea rosales @andreitarosales
January 03, 2021
Happy to get to know You, Jake
That was wonderful, thank you so much
Sarolta Szily @szilys
December 29, 2020
Jake is amazing
He is my favorite trainer! He makes me laugh a lot :) Thanks for the workout!
November 08, 2020 Chile
I love Jack's workouts! Worth the sweat!
Danna @dannicita
November 08, 2020
Jake is fantastic! I love all his routines :) Note: those arms exercises were killing me haha
marianatbc @marianatbc
November 03, 2020
Amazing workout! Jake never disappoints! From Portugal! :)
AndreiaSC @andreiasc
November 01, 2020
Love it
Super energizing!!
Christine @ChristineNjezz
October 26, 2020
1° day very good
October 24, 2020
Whole body
All I 2ant to say is Thanks to all of you!!
Nilu @nilukumar
October 15, 2020
Jack is full of energy and he is just sending it also behind the screen. You rock!
Oana Ene @OanaEne
October 14, 2020
Great workouuut!!
maria @mariaaguerre
September 23, 2020
я обожаю тренировки Ника
Анна @annyskvo
September 23, 2020
Dupree is the best
ljacome @ljacome
September 14, 2020
hard but great
loved it, cant breathe yet
Sofía Vega Castelló @Ahiriko
September 08, 2020
Great Workout!
Fun and worth it!
Farrah Styles @fstyles612
August 25, 2020
Gracias Jake. Desde Buenos Aires - Argentina, lo hice!!!
Yuly Andrea @Yuly.andrea.r
August 20, 2020
Killer Day 1....whew!
I was dripping by the end of it...killer day 1 workout!
Tara Russell @tararuss
August 20, 2020 Bahamas
Day 1 - Done!
Loved it!
karen @katsimuna
August 20, 2020
Kya @kay.kya
August 18, 2020
Awesome Workout.
Huge fan of Jake's workout. Feel really worked out by the end.
Srividya Ramakrishnan @srividya22
August 18, 2020
Jake is the best!!!
I love all Jake's video, he's fun and super intense!!! The best!!!
Diana Fernandez @dianis1506
August 16, 2020
He make it fun and that keep me going till the love love!
Alejandra Olivas @missaleolivas
August 10, 2020
Body Transformation
awesome as usual. Love you jake!
Nola @imousefirst
August 08, 2020
This workout is no joke 😅 I love Jakes workouts, he is not playing Can’t wait to finish this challenge thanks Jake and popsugar
Ivon @imendoza91
August 03, 2020
no other word... awesome workout!!!
Shruti @willing2befit
July 31, 2020
I am not a sportive person but since I start using pop sugar I been feeling more energetic about it. And personally I just love Jake, and his videos. AWESOME!!!
ana @activebunnies
July 28, 2020
Great workout!
Love you, Jake, for positive energy and challenging workouts.
July 26, 2020
Super <3
J’aime beaucoup les vidéos de Jake, c’est ce qui m’a fait venir ici. J’en fait que depuis cette semaine donc je verrai les résultats plus tard. Great sensation and great instructor!
Rachel @rachwelle
July 25, 2020
Jake is a sweetie
Loved this workout! Really appreciate change of pace and countdowns.
Irina @irinamills
July 20, 2020
started sweating in 7 minutes lmao
Bruna Abreu @laraa666
July 13, 2020
Day 1: 30-Minute Full-Body Cardio Boot Camp Workout
perfect Day 1 workout
sara zaki @sarageorge24
July 11, 2020
Super intense and complete workout. I thought I wouldn't finish it but I made it! Can't wait to see what Jake has in store for me in this 21 day challenge.
Neus Gonzalez @socarrada
July 08, 2020
Amazing Workout
Jake does not disappoint! I am starting day 1 of his 21-day challenge. I really want to stick it through to the end and see results.
Stephie Rod @s_rod31
July 07, 2020
Ashley Atkins @ashleylouiseatkins
July 07, 2020
Let’s do this !
Tough but I love a challenge !!! 💪 I just love jake and how motivating he is . Let’s do this !
Amy @bedazzle01!
July 05, 2020
Highly Recommended
Thank you non stop the workout
Shoba Chetty @shobachetty
July 03, 2020
Great full body work out! Loved it
July 01, 2020
love it
Carolina @cariitoou
June 30, 2020
great workout
Anna @amkoltsova
June 27, 2020
A total body feel good cardio
Fallen in love with Jake, may look simple but boy, Jake knows how to take your spirit one step higher. One of my fav cardio.
Chitranshi Dhami @ChitranshiDhami
June 25, 2020
Love it
Got every part of the body.
Edy @munyar007
June 24, 2020 Silver Spring Maryland
Woow! This workout is great! Great way to start the challenge. I'm Shaking. Really hard, yet fun to do!
Daphne @daphneverheule
June 22, 2020 the netherlands
A good challenge!! perfect duration for me
My first class here and wowza...that was fiya. looking forward to the rest.
Shyam @SGEG
June 20, 2020
Crazy Good Workout, I Feel Great!
Max @madihyde
June 18, 2020
Ho trovato per caso questo sito, sono italiana ma mi piacciono molto gli esercizi dei pt americani! avevo seguito un'altra challenge su youtube sempre su popsugar ed è andata benissimo! Oggi ho iniziato questa è OMG, lui è bravissimo, velocissimo. ho dovuto fermarmi ripetutamente ma credo che con i video successivi andrà meglio!!! ho sudato tantissimo!!!
maria de simone @mariketta993
June 18, 2020
Jake is FIYAH! Awesome Instructor!
Ok this workout was TOUGH but if you need that instructor that is so encouraging that you want to get through that workout no matter what, Jake is the guy. He definitely has everything I look for in an instructor--good energy, positive motivation, fun, and just that all around vibe that just makes you want to make it to the end! I loathe doing cardio, and after strength training, its the last thing I want to do, (BUT MUST) but am going to give his 21 day camp a go coupled with my strength training and see what we got in 21 days! Definitely recommend!
Aisha @avande1882
June 17, 2020
Love it
First time use this app with pop sugar .. plus this challenge my workout routine .. I can’t wait to finish the 21 days 🥰🥰
Carmela @cameh17
June 16, 2020
Very Sweaty!!
My abs, my booty, my legs and my arms are BURNING🔥🔥!! Very intense workout, I feel so good after that. Can't wait to try Day 2
Sabrina Bonomi @Esse_941
June 15, 2020
Absolutely wonderful, Jake is a STAR!!!
A super complete and intense workout, I love it! I think I will repeat Day 1 tomorrow, so much fun!
Susi @susi_bolanos
June 10, 2020
love im looking forward for tomorrow
Maria Jose @majo92
June 09, 2020
I'm so sweaty!
You never get bored with Jake, but you do get sweaty!
Calyn Stringer @kharosheeyozhek
June 02, 2020
Boot-Camp for sure!
I just started Jake's 21-day challenge! He will not let you quit! I appreciated the modifications and extra challenges. This is going to make you sweat so be prepared. This full-body workout is worth it.
Christen @c10_cruse
June 02, 2020
1st day
simply excellent .. even thought after day1 am already dead.. but I'm not giving up .. I'm keep going on !! Jake is awesome .. thnax a lot .. greeting frm Austria
Iva @iwulienka
June 02, 2020
Great training
Amazing for cardio, just I have an injury in my knee, and sometimes jumping between exercises hurts. Besides that, excellent.
Claudia Ceballos @claucvt
June 01, 2020
Awesome work but please...
Add some reset time between moves Spend some more time in the cool down poses. Will be doing it again!
claire @clairebeynon
May 30, 2020
fun workout
Booty and arms are very tired now :-)
Jana @JanaK86
May 29, 2020
Great Workout
great workout
Mari G @marig10
May 29, 2020
great work
loved the workout but it stops before halfway unfortunately
vio @viot
May 28, 2020
I just love HIM! He is the best trainer ever! I come here to look for his workouts! More Jake please!
Katerina @katerina.prikhnenko
May 28, 2020
Working out all the way from Saudi Arabia! Jake is brilliant! His workouts add such a boost of energy and positivity for the entire day! THANK YOU!
Assia @AssiaK
May 27, 2020
Love it
You are the best in all world!
Ana Marta César de Sá @cesardesa
May 26, 2020
Best trainer!
I love Jake's workouts! Even tho sometimes I feel tired, his energy makes me go on and finish the exercise. I have a lot of fun while challenging myself. Thank you Jake and thank you Popsugar!
alina @alina_lilly
May 26, 2020
pure energy and strength!!! I enjoyed it sooo much even if it was pretty hard!!! :)
Rachele @rachelefit
May 26, 2020
Jake the Great!!! :)
Amazing workout! Jake is really the perfect trainer for me, he is so professional, challenging, involving, humorous, nice. I felt reborn after finishing the workout, happy and regenerated. I'm ready to complete the next workout.. No breaks!! :D Thank you so much!
Patty Tropea @PattyT
May 25, 2020
Going to feel this tomorrow!
This was tons of fun! It is very rapid fire but I enjoyed all of it!
Jess @Jmu
May 24, 2020
Great workout. Having no breaks makes it go so much faster.Thanks
Ciara Murphy @ciaracmurphy
May 21, 2020
Simply great!! luv the energy and strength. Terrified about the next days but looking forward to continue.
Mayo Casarrubias @May0216
May 21, 2020
Wow. So pre-quarantine, I had been a 3-5 day/week OFT person for a year plus. Since quarantine, I've been working out 4-6 days/week with various at-home PopSugar/Self/OFT workouts. I've done Jake's "45-Minute Full-Body Toning Workout With Jake DuPree" (YouTube) a few times over the last few weeks, and while intense, this "Day 1: Boot Camp..." was turned up several notches from the other! It was like doing 35 straight minutes of tabata exercises but without the 10 sec breathers in between. I love Jake, love his personality, his exercises, his energy...but his PACE, holy cow!! It's kind of unrelenting! And look, I am all for an intense workout. But to not have consistent, built-in seconds to reset, take a breath, get a quick sip of water, it's just a lot. I had to pause the video several times for my own 5 second water sips and just to figure out what was next. It honestly got discouraging for me when normally I can keep up pretty well with all the workouts I've been doing. Clearly Jake is a trained dancer? gymnast? all of the above? so he is rock solid and ready to go. (And, listen, Jake's the first one to say, "And if you're 'extra' like I am!...", so he's well aware of his "advanced-ness"!) But if I could offer just a bit of constructive feedback, it would be to pull back the pace even just a tiny notch. Tiny. Not much. But tiny. At least for me, it would help me feel like I crushed the workout instead of the workout crushing me. Love you, Jake! Love you, PopSugar!
Molly Templeton @mollytemp1
May 20, 2020
first 20 min..let me breath!
Isa. @isabel123
May 18, 2020
Great workout and close to the finish I felt as if someone was sticking needles into my butt cheeks. It's a fun but hard burn
Łukasz Szcześniak @lucasai
May 18, 2020
love it
He made me laugh out loud in my own basement! Great personality and fabulous workout!!
karlab @karlab
May 15, 2020
Best instructor ever
Love he is non stop and make work out go so fasr
pia venegas @piaoyarzun
May 15, 2020 Bahamas
day 1
I am afraid of the rest of the days :)))
Mirabela @mirabella
May 15, 2020 Germany
He Is the best!!!💪
May 14, 2020
Super super!!
Can't breath.....amazing!! Thank you Jake!! Whoopwhoop🙃🙂
Danza Izabella @izus
May 13, 2020