You don’t need to stack your workout with tons of exercises for it to be effective—and this upper-body kettlebell workout proves it. With just four moves, you’ll really hone in on your upper-body muscles like your shoulders, back, and arms.

In this video, the fourth installment of Sweat With SELF’s new kettlebells series, you’ll complete an upper-body circuit that checks all the boxes without taking up too much time. Lee Jimenez, a certified kettlebell level 1 instructor and ACE-certified personal trainer, and ACE-certified personal trainer Tiffany Ragozzino will take you through the routine, starting with a solid warm-up, progressing to the actual workout, and ending with a cool-down to help your body come back to baseline.

In your warm-up, you’ll complete bodyweight exercises that will work the same muscles you’ll be using later with your kettlebell. Warm-up exercises like the push-up, high plank, and inchworm will get your shoulders, chest, and core warm for what comes next: a circuit with four kettlebell exercises, which you’ll perform for 45 seconds on, 15 seconds off. You’ll cycle through moves like the kettlebell halo (great for shoulder mobility and strength), bicep curl (which works the muscles in the front of your arm), clean to press (which hits your shoulders and triceps, as well as your lower-body muscles), and single-arm row (great for your lats and rhomboids).

You’ll do three rounds of the circuit, and Jimenez and Ragozzino will help you continue to challenge yourself as you progress, whether it’s by choosing a heavier kettlebell weight or fine-tuning your form. You also have the option of modifying the exercises with variations that can make them more accessible and comfortable. (For more information on common kettlebell exercises, modifications, and other tips like how to hold a kettlebell, or what you can do to improve your form, check out the Kettlebells 101 video.)

Ready to get started with this 20-minute upper-body kettlebell workout? Grab a kettlebell or two, unroll a mat, and get ready to work!