Development of a Three-Level Instructional Video Set for a Safe Alternative to Traditional Tabata Workouts

Abstract

College students need safer, progressive methods for Tabata workouts since traditional programs are too intense for some, causing discomfort. This developmental research aimed to design, refine, and evaluate a safe and pedagogically sound three-level modified Tabata instructional video set (adaptive, beginner, and intermediate) tailored for college students with varying fitness levels. Guided by the SAM model, the study followed a systematic process involving analysis of learner needs, prototype development, expert evaluation, iterative revisions, and usability assessment. Three fitness experts from Mindanao provided qualitative feedback using a researcher-developed Instructional Video Evaluation Rubric, while 71 students and 5 PE teachers assessed the final version using the System Usability Scale (SUS). Expert reviewers identified several areas for improvement in the initial prototype, including clarity of presentation, pacing, facial expressiveness, movement synchronization, proper exercise terminology, sequencing, and creative design elements. Guided by this feedback, the instructional video was revised to include accurate technical cues, structured warm-up–main workout–cooldown flow, enhanced instructional clarity, adaptive exercise variations, and refined visual design. Following the revisions, students and teachers rated the final videos as having Very Good to Excellent Usability, indicating strong perceived clarity, ease of use, and user confidence. The study concludes that the modified Tabata instructional video set achieved its goal of providing a safety-oriented, accessible, and engaging HIIT resource suitable for classroom and independent learning settings. Future research may explore experimental testing of fitness outcomes, AI-assisted movement analysis, and the development of an advanced-level Tabata video to complete the progression.