Post a video. Or just open your valve covers and take a look. If it's the tensioners, you'll see scrapes on the inside of the valve covers and a slacked chain. I wouldn't recommend turning the engine on until it is diagnosed and fixed.
To check for rod knock/spun bearings, remove all spark plugs. Place a plastic straw in cylinder 1. Turn the crank pulley by hand with an 18mm ratchet (or was it 21mm?) until the straw gets near TDC. Then slow down and watch it as you continue to crank. The straw should smoothly move up, slow down, then move in. Marker tick marks can help you see the movement.
If you have a spun bearing, the bad piston will push the straw up and stop, then move it downward. To confirm it, without moving the crank, stick a long screw driver into the spark plug hole and firmly press downward, but try to not scrape the top. If the bearing has been spun and obliterated, the piston will drop a bit and hit the crank with a heart sinking clunk and a few emotional tears.
Repeat for each cylinder in firing order. 1-5-4-2-6-3-7-8 with 1 being in front on the passenger side near your ABS controller, 4 being near your ECU, 5 being near your engine air filter, and 8 being near your degas tank (coolant reservoir)
Ask me how I know...