At Dr. Mohan’s Diabetes Specialities Centre, we believe that staying active should be both enjoyable and beneficial. Introducing THANDAV—Taking High-Intensity Interval Training (HIIT) and Dance to Adolescent girls and women for Victory over NCDs—a unique, culturally resonant dance-based fitness program designed to enhance physical well-being and prevent lifestyle-related diseases.

What is THANDAV?

THANDAV is a 10-minute HIIT dance routine that combines traditional and contemporary dance movements set to popular music tracks. Each session consists of:

• Four loops alternating between:

  • 2 minutes of high-intensity dance (targeting 80-90% of maximum heart rate)
  • 30 seconds of low-intensity movements (allowing recovery at 50-60% of maximum heart rate)

The choreography is simple, repetitive, and adaptable, making it accessible to individuals of varying fitness levels.

The Science Behind THANDAV

A pilot study conducted by the Madras Diabetes Research Foundation (MDRF) evaluated the effectiveness of THANDAV among adolescent girls.

• Participants achieved 80% of their maximum heart rate during the routine​

• Sustained high-intensity effort throughout the 10-minute session

These findings suggest that THANDAV can significantly improve cardiovascular fitness and contribute to the prevention of NCDs.

Why Choose THANDAV?

• Cultural Relevance: Incorporates familiar dance styles and music, enhancing engagement and adherence.​
• Time-Efficient: A complete workout in just 10 minutes, suitable for busy schedules.​
• Accessible: Designed for adolescent girls and women, regardless of prior dance experience.​
• Health Benefits: Aims to improve cardiovascular health, aid in weight management, and reduce the risk of diabetes and other NCDs.​

Join the THANDAV Movement

Embrace a fun and effective way to stay fit and healthy. Whether you’re at home, in a community center, or part of a larger group, THANDAV offers a flexible and enjoyable fitness solution. We are providing both Online & Offline Sessions.​

Get Started Today!

• Register Now: Join Our Community