For the past month, I’ve done kettlebell flows once a week at home (in place of my weekly HIIT spinning workout). At first my transitions between exercises were a bit clumsy and I was a little off-balance, but by the end of the fourth week, I’d found my rhythm. I liked that every workout challenged my overall strength, my core and my joint stability. My grip and balance quickly improved, and crucially, no flow felt boring.

I’ve got an added complication: hypermobility. That means I’m more prone to injury than most people. But according to celebrity trainer Michael Baah, that makes kettlebell flows a great option as they incorporate lots of unilateral movements. Flows can also be short, so there’s no risk of overloading joints.

“They are also ideal for those who experience joint discomfort with barbell or dumbbell exercises. This ensures safer and more comfortable workouts as the joints can move in a way that feels natural,” he says. “The versatility of kettlebells means you can combine strength and conditioning in a time-efficient manner – perfect for busy schedules.”

Looking for a quick strength training workout that feels good and offers balance and cardio benefits? Try kettlebell flows