Frazzled parents—this 20-minute kettlebell arms workout will give you the energy and strength you need to carry your kids

Finding time to exercise when you’re a parent—particularly with very young children—can sometimes seem like an impossible task. That’s where fast-paced circuit workouts, can really come into their own.

I’ve created a five-move light kettlebell arms workout that you can do from home in just 20 minutes, either before the family wakes up, during nap time or after you’ve put the kids to bed.

And developing upper-body strength can make lifting your children, carrying car seats and strollers, and holding a baby in one arm while holding groceries in the other hand so much easier.

The 20-minute kettlebell arms workout

You just need one light kettlebell for this workout—between 8-12lb / 4-6kg for beginners.

There are five exercises in this workout.

1. Kettlebell single-arm row
2. Kettlebell single-arm biceps curl
3. Kettlebell triceps extension
4. Kettlebell halo
5. Kettlebell pull-through

Perform the exercises as a circuit. Perform each exercise for 30 seconds, one after the other, taking minimal breaks between each exercise until you complete one round of the exercises, then rest for 20 seconds.

Complete four rounds in total. For the single-arm exercises, swap sides each round.

Here’s how to do the exercises.

1. Kettlebell single-arm row

• Stand with your feet hip-width apart, holding the kettlebell in your right hand, facing the back of a chair or other stable surface.
• Place your left hand on the backrest of the chair, step your right leg back and hinge forward from your hips.
• Engage your core and keeping your back straight throughout, lift the kettlebell to your right hip, bending your elbow and drawing it straight up past your torso.
• Lower the kettlebell to the start with control.

2. Kettlebell single-arm biceps curl

• Stand with your feet hip-width apart, holding a kettlebell in your right hand in front of your right thigh, with your palm facing forward.
• Keeping your upper arm pinned to your torso, bend your right elbow to lift the kettlebell to your right shoulder.
• Lower slowly to the start.

3. Kettlebell triceps extension

• Hold the kettlebell upside down by the sides of the handle, then raise the kettlebell overhead.
• Engage your core and, keeping your upper arms still, bend your elbows to lower the weight behind your head.
• Extend your arms powerfully to lift the kettlebell back to the start.

4. Kettlebell halo

• Stand with your feet hip-width apart kettlebell upside down by the sides of the handle.
• Circle the kettlebell around your head clockwise, then counterclockwise.
• Continue for time, alternating direction after each rotation.

5. Kettlebell pull-through

• Get on your hands and knees with a kettlebell on the floor outside of your right hand.
• Engage your core and, keeping your torso as still as possible throughout, take hold of the kettlebell with your left hand and lift it over to your left-hand side.
• Repeat on the other side.
• Continue for time.

Make it harder: Lift your knees off the floor and hold this position as you move the kettlebell from side to side.