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 · 100 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 | 100 Reviews
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!!
May 15, 2020
Best instructor ever
Love he is non stop and make work out go so fasr
pia venegas @piaoyarzun
May 15, 2020
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
Great start!
What a tough day one but I loved it. Can't wait for the rest of the challenge. Jake's sense of humor and good energy motivate me.
Sean Freeman @seanfreeman120
May 12, 2020
Excellent routine!
I love Jake!!!!
juliana @julirodriguezs
May 11, 2020
If this is what day one has, i don't know what awaits me then....i love it though...i felt muscles i have never felt before and i have been in the gym for over 1 year....Love it...21 days here we come...
EDWINER @Edwiner
May 08, 2020
Great workout! Jake is a ton of fun. Loved the Pilates in it. It was extremely challenging, but pulled through it! Thank you!
Lyndsi @Lcarker2
May 07, 2020
Very good routine!
I just started my boot camp and I loved the first day! Looking forward to more challenges :)
Ruxandra Serdean @just_ruxi
May 06, 2020
I love Jake
this is actually 30min of hard work. Super fun and challenging
Maya @malapin
May 06, 2020
hard but SO Fun!!! i love Jake
Jake's teaching style will get you through this tough workout. I worked AND laughed hard. Each time I heard "YesYes" I pushed on. I sweat SO much. I will be feeling this tomorrow, I know it. Can't wait for Day 2.
Lisa Francois @lisarfrancois
May 05, 2020
Great Workout #Dead
My whole body is shaking and I'm all sweaty. When Jake said breaks are for dead I knew I'll die after this. Had to pause the video idk how many times because he literally killed me! Hope to get in shape in this lockdown Love ya Jake <3
Surbhi Modi @Surbhi053
May 04, 2020
Its great! I love him
Thank you so much!
Alice @Alicekriv
May 04, 2020
We wouldn't believe in breaks either if we looked like Jake, LOL! Seriously, a great work out to kick of Day 1 of the 21 day transformation. Jake is so motivating and I feel encouraged to keep going, even when I want to give up. I definitely will be adding this cardio/strength blend to my line-up of home workouts during quarantine.
Erica @ericamiletti
May 03, 2020
Great personality
I have become familiar with PopSugar by Ms Jenkins tutorials, which I loved. Same as her, he is a great inspiration for daily exercises and I love his videos...
neg @neg2310
May 02, 2020
Loveee it!
Amazing energy afterwards!
Sara @saraalejandra.c
May 02, 2020
Great challenge!
That was really great! Its the best way to escape from the lockdown ;)
Oxana @OxanaLip
May 01, 2020
Awesome Workout!
This was awesome -- my entire body is shaking in the best way after it!
Kenzi Butler @kenzibutler
May 01, 2020
love it!
Challenge accepted
lidia @lidia
May 01, 2020
Amazing Workout
I always have so much fun doing workouts with Jake. He's THE BEST.
yas @yasyazdanian
May 01, 2020
Jack is the best
Kick ass workout! Jack you are the best😍🤪
Suchitha reddy @suchitha31
April 30, 2020
Wow it was AMAZING!!!
Great workout, Love it!
Liraz Levi @Liraz
April 30, 2020
Love it !
Marie Roas @MarieRojas
April 29, 2020
J adorre ❤️ ❤️ ❤️ ❤️ ❤️ ❤️
Fast and working all the body loved it😍 Ready for day 2😎
Shermard @shermard
April 27, 2020
Amazing Thx
Ana @anafinn
April 27, 2020
motivating and fun
super fun!!!! made me sweat for sure!
valerie @valerie214
April 26, 2020
Great first day!
Thanks for pushing us! Good quick pace.
ERL @kezasaunt
April 24, 2020
This is Day 1? OMG
...I'am afraid ;-)
Anna @annapunkthh
April 23, 2020
Full body challenge
Super cours
El Azhari @laila68
April 20, 2020
Excellent Workout
Amazing routine, Jake is very funny and kept you motivated all the time.
Stephanie @Tainy1
April 19, 2020
Minute Full-Body Cardio Boot Camp Workout
training super
ALENA @varnaskaya
April 19, 2020
Amazing workout
Short but really really good
Oksana Tunik @oksi
April 18, 2020
Challenging and Effective
Loved it.
Allyson @adbsoc24
April 16, 2020
Day 1
Absolutely amazing!
Pamela Pagano @Pamela_Pagano
April 15, 2020
i love everything about this workout
Carolina @harrygxrl
April 13, 2020
Love it!
My bff for the next 21 days at least :) Quarantine has never been so exciting! 😀🙆💪👊👏
Adriana @DriksMiranda
April 12, 2020
Oh god! I'm shaking a lot!!!! GOODDDDD :)
jacilene moraes de matos @jaahmor
April 10, 2020
Great start!
Jake, you rock!
Therese Celina Kristensen @theresecelina
April 09, 2020
I love the workout and I love Jake energy. Thank you
Gabi @gabio9
April 08, 2020
This workout is amazing, so complete!!! I LOVE JAKE, is very funny and takes profit of every min of the workout!!! I can’t wait to complete another one!
Roxana @rox.zs
April 07, 2020
thank you pop sugar & Jake DuPree
loved the workout!!! in these times when we are confined at home for a month its a breath of fresh air to end up here, gives the gym feeling. obrigado!
Paula @ibrites
April 07, 2020
Amazing Workout
If you wanna sweat this workout is for you ... I love it !!!!
Viviana @vivianaherrera182
April 06, 2020
Better be ready because Jake will make you work! Loved it!
Rigo @zabrigo
April 05, 2020
Deeksha @deekshamakholiya
April 05, 2020
Low impact, fast paced, and challenging all the way through!
Natalie @natalienorgaard
April 04, 2020
Amazing workout!
Elisea @Elisea
April 03, 2020
Kicked my ass!
This workout absolutely kicked my ass, and I am burning all over! I love how Jake brings so many dance elements into his workouts (being a dancer myself) and works on strength, cardio AND flexibility! I think this will be my go to cardio workout in the future!
Nellie @nellieevison
April 02, 2020
wow, perfect for starting the challenge
turo lopez sanabria @turo
April 01, 2020
Very fast paced, especially the first ten minutes. They suggest light weights, and they mean it. Jake is soooo fit, very upbeat and encouraging. You’ll hate and love him at the same time. Lol
Sunnybunny01 @Sunnybunny01
March 30, 2020
Great workout!
This workout is moderately challenging and goes by really fast. The instructor has so much energy is very motivating that it really makes it enjoyable to work out. I feel like that you get a lot accomplished in the 30 minutes. There is not always time for a longer workout so getting a full body burn in 30 minutes is a great feeling!
Patti Kousoulis @pattik721
March 30, 2020
Very challenging!
Loved it! Jake is the best! :)
Adriana Moiseanu @amoiseanu
March 29, 2020
Great start!!
Thanks Jake! I started the plan today, you are amazing 👊🏼 Ready for the next workout!
Sol Camacho @solcamacho
March 27, 2020
Pretty awesome
Awesome Workout! Only sometimes too fast paced - which is good, don't get me wrong -, but not knowing what exercise comes next forces you to fall a little behind (at least sometimes)! Other than that: amazing! Love his way of pushing people to the limits!
MerSilvia @MerSilvia
March 25, 2020
Workouts with Jake are my absolute favorite! Not only challenging and varied but also with a lot of positive energy. I can't wait to do the next workout tomorrow.
Milena @kila.munis
March 25, 2020
Love it
It's a challenging but super fun workout!!!!
Michelle @sm17ey
March 24, 2020
Difficult and intense: just as you want it
First full body workout after giving birth: I love it! I had only done barre and pilates for the first 4 months after birth: this is so much more intense!!
Claire Flurin @cflurin
March 24, 2020 Paris France
excellent routine
Bravo à l' équipe
Karina @kchg
March 24, 2020 belgium
Great work out
I was dripping sweat after this. Love Jake
Jordan @jojo664
March 24, 2020
Burning..... Outz!!!
Love it!!! I can't wait to do it again and again and again to finish the challenge !! Thank you very much Jake!!!
Irene @Bemore
March 23, 2020
Just great
As usual jake is pushing our limits back! Great workout!!! Please do more like this one
Maxayn Penture @axoopy
March 23, 2020
YASS Girl!
This was the perfect workout, I've been slacking but this really kicked me into gear!
Muhshellly @miipanzafull
March 23, 2020
Troppo veloce
Jake conta troppo velocemente e non rispettando i singoli tempi, ogni movimento ha un tempo e non lo rispetta,conta a casaccio,l'allenamento è tosto, e mi piace molto , ma il fatto che non conti le singole battute rispettando i tempi, e considerato che non lascia il tempo di guardare lo schermo tra un cambio esercizio e l'altro,lo penalizza molto seguo la allenamento in TV e se sono in plank non riesco a guardare la TV,il fatto che lui si alzi e cambi automaticamente esercizio senza che io guardi,non mi fa seguire l'allenamento come vorrei. Do comunque quattro stelle perché l' allenamento è bellissimo ,ma il video andrebbe assolutamente rifatto.
Francesca imperatore @Franceimpe
March 22, 2020
The best workout
Jake is always bringing the most of the time of the workout! I paused it on the 10th minute to catch my breathe. And this one second water breaks are hilarious!! The best workout with Jake as always!! Didn’t like that the workout didn’t include some warm up in the begining tho
Teodora Naydenova @tedi0526
March 21, 2020
An excellent challenge
I'm not saying this is an easy workout but it is the perfect mix of rewarding and challenging. Jake is so good at encouraging us to push ourselves and mindfully engage our bodies (every muscle feels it). Jake's wit really helps overcome the tougher bits. Love his personality and enthusiasm. If you want to start a fitness program, this is the program you need.
Mehreen Kasana @mehreenkasana
March 20, 2020
Fast, Fierce and F*ckin Fun
Love love LOVE this workout! I Jake is so funny and he did NOT come to play with this 30 minute scorcher. My booty is burning and so are my thighs. He made me laugh-out-loud all while torching the fat on my arms, tummy and hips. I will definitely do the remainder of this 21-day challenge. Thank you SOOOOOOOOO MUCH for the videos POPSUGAR. You're workouts are keeping me sane during these crazy times.
Yaz @theycallmeyaz
March 19, 2020 Brooklyn, NY
Loved the burn
I was dripping in sweat by end!'s so much focus oriented and I am sure I am already for next day to take the challenge !! And complete 21 days ..only to get back with more workout options. A note to popsugar: I have been regularly following your workouts and had been a fan of home workout(my YouTube is full with all saved videos from popsugar) I am so glad now you have it all in one go to website...kudoss to the team and love you guys..!!all the way from Abu Dhabi
Merlyn Thomas @Merlyn
March 19, 2020
Challenging and my booty is on fire!
I have been a regular gym goer for about 2-3 years and currently practicing social distancing during this crisis. This workout is as good as any studio and my booty is ON FIRE!!! It is also more entertaining as Jake is very good at cheering you up. Will definitely do the remainder of the 21 day challenge with Jake.
Vicky Rodgers @vickyrodgers
March 19, 2020 Vancouver, Canada
Really nice and challenging
Bea @Bep
March 19, 2020
Good one
Really nice burning on the muscles
cyn solis @cynso
March 18, 2020
Awesome Workout
Jake is best!!
Amanjot Kaur @amara
March 17, 2020
Marina @Mar1825
January 22, 2020
kick calories
kick calories full body burn workout
body granite @bodygranite
January 19, 2020
Haven’t worked out for a while so this was pretty intense I tried to keep up with most of it a good challenge!!
Maureen Meikle @Paul2brit
December 29, 2019
Kicked my booty in a good way
Ive been doing Pilates for the past 1 1/2 years and Yoga since January. I thought i had built up decent strength. Nope........not even close. Granted i have to modify due to bad knees but this one was tough. Cant wait to see how i improve.
Bama Momma @bamamomma2
December 11, 2019
Round II
I’ve done this 21 day workout before and I’m doing it again!!😄 After the first round noticed a muscle increase. Took a couple of weeks off, doing some Anna Renderer workouts, and now I’m on round 2! And doing this Day 1, I notice it’s less hard than my first time😊 Thank you Jake, these workouts are so encouraging 💪
Roberge @Phenice
December 05, 2019
Fantastic Start!
Jake is a great leader and ever motivating. Can;t wait to see what's next!
P @disharch
December 02, 2019
Jake's workouts are on repeat on my popsugar playlist. He's definitely my favorite to workout with. Keeps it fun and challenging everytime.
Kateb @katebowker
November 10, 2019
Looking forward to an amazing 21 days
I was very excited to see a workout series come out from Jake and bought it immediately! The first work out did NOT disappoint - challenging yet fun. I will start all my mornings with these. Thank you Jake!
Apu @apurvarawat
November 09, 2019
Challenging and worth it.
My butt and abs were burning throughout. My shoulders are going to love my tank tops and Jake just makes it fun all the way through.
Jamie Frederick @jamie
November 06, 2019
Pushed and loved it
Love jakes humour and quality work outs!
Jen @jenwha80
October 31, 2019
Perfect cardio for every body part.
It was fun, tough, challenging and torching! Only Jake’s humor can pull this off.
Neetu @neetuc
October 23, 2019
So glad i took a chance
This was a great workout!!! Love the commentary also!! Keep making us sweat Jake.
Megan Spilker @Meganspilker
October 16, 2019
great cardio
Good workout. Cute if that is really Jake's' mom doing a review. I'd be proud too. :-)
akoko @akoko
October 12, 2019
Mom's Review
Jake just about killed his mother! But good job Jake Jake!
deedee dupree @ddupree59
October 09, 2019
OMG!!! I thought I was in shape !?!?
Holy crap...THIS was a workout. Had me laughing while dripping sweat. Will definitely have you feeling his burn..LOVED IT!
calandra @calandra1122
October 07, 2019
Challenging and fun!
I really loved this workout. I've been working out for years and needed something new, challenging, fun and, most importantly, quick. Jake is one of the best and I'm super excited to start this new journey.
NahlChenDari @NahlChenDari
October 07, 2019
So good, so worth starting your day!!
October 06, 2019
Holy cow! I thought I'm fit but I had to do the easier version with Kaycee... Where's the air? I can't breathe hahaha! And A+ for the strecthing, it was soooooo good! I can't wait the next day to do the 2nd video!
Sarolta Sági @asagisaci
October 04, 2019
No one does it like Jake!!
It’s unbelievable how much fun you can have while doing this workout, challenging but amazingg, plus his commentary’s are amazing, you feel as if you were working out with a friend. Super worth it and excited for the next ones!!
iliaris @iliaris
October 03, 2019
aaaa finally!!! thank you Jake and popsugar! 1st one done!!! Been working out with Jake and those couple of videos uploaded a few years ago. I bought it straight away! super excited for upcoming days and my body transformation whooppwhoop #SWEATINGRIGHTNOW
Iga @igaya
October 02, 2019
Bow down!
He IS the queen! And I will curtsy every time! Thank you for the fantastic workout. I feel better about myself and the day ahead every time I do this. Great energy & positive vibes!
Sophia V @sophiav
October 02, 2019
Great workout!
It's an amazing workout, I loved it! Not repetitive, fast paced. Very challenging. Jake is very funny, as always. I can't wait to complete another one. Thank you.
Sylwia_S @Sylwia_S
October 01, 2019