The gym might be closed, but you can still get your body moving! Join fitness instructor Jeremy Park and In The Know for an at-home workout that will get your heart pumping and have sweat flying in your living room — not to mention, get your muscles toned and tight.

If you’ve been spending a lot of time on your couch, it’s time to get moving with this simple at-home cardio workout. In addition to increasing your heart rate, cardio — short for cardiovascular exercise — has a long list of health benefits.

According to the Cleveland Clinic, doing 30 minutes of cardio five days a week can lower your resting heart rate and decrease blood pressure, creating less stress on your heart. Cardio can also help improve your memory and thinking ability, increase blood circulation for healthier skin, control blood sugar (low blood sugar can lead to food cravings), boost your immune system, give you more energy, improve your quality of sleep and more.

Altogether, this at-home cardio workout will take nine minutes with zero breaks in between (although if you need a break, take it!). Pair this workout with a light jog, run, swim, bike ride or another movement of your choice to hit the recommended 30 minutes, or repeat the entire circuit two more times. You can also pair it with our upper body workout or abs workout for a better muscle burn.

Check out the video above to follow along with Jeremy and see below for more details on each of the moves.

1. High Knees (3 sets, 30 seconds each)

Bring your knees up towards your chest one at a time, hopping from one foot to the other. Do this for 30 seconds, then repeat two more times.

2. Jumping Jacks (3 sets, 30 seconds each)

Jump your legs out as you raise your arms above your head, then jump your legs back together as you bring your arms down. Do this for 30 seconds, then repeat two more times.

3. Mountain Climbers (3 sets, 30 seconds each)

Get into a high plank position, keeping your abs engaged and your hands directly under your shoulders. Quickly bring one knee to your chest, switching as quickly as you can.

4. Speed Skaters (3 sets, 30 seconds each)

To start, hop on one leg laterally and land with your other leg behind you in a curtsey lunge, touching your front foot with your opposite hand. Then, switch sides.

5. Single Leg Hops (3 sets, 30 seconds on each side)

Jump on one foot, bouncing off the toes to work your calf muscles. Do this for 30 seconds, then switch sides and hop for 30 seconds on the other foot. Repeat two more times on each foot.