Equipment needed: 1 heavy dumbbell or kettlebell (for squats), chair or bench (step ups). Silent workouts are low impact routines that are still high intensity. The low impact nature also reduces the amount of noise that typically comes from workouts with a lot of jumping and pounding. The routine consists of 3 sections. Each section contains 5 workouts, which are completed 3 times (15 total exercises per section). Each move within the exercise is for 50 seconds followed by a 10-second rest. This workout is a beast but you'll love it.