One round of KANE consists of 15 Squats, 10 Sit Ups and 5 Walkouts to Push Ups. which repeats for the duration of 16 minutes. In addition, at minutes 2, 4, 6, 8, 10, 12, and 14, you perform 3 burpees. Walkout to Push Up: Walk your hands forward until your body is in the Push Up position and perform a Push Up. Then walk your hands back to your feet and return to standing.

Scaling: You can scale KANE by leaving out the Burpees.