The recommended approach for disaster recovery is twofold -
First and foremost, configuring a high availability HDFS and HBase environment through the use of Quorum Journal Managers (https://hadoop.apache.org/docs/r2.7.1/hadoop-project-dist/hadoop-hdfs/HDFSHighAvailabilityWithQJM.html) and Failover HBase Master/Standby Master.
Following this, your options for backups are Snapshots and/or Exports to provide a point-in-time rollback. Note that Snapshots are effectively metadata, not hard data.
Hadoop DistCP - http://hadoop.apache.org/docs/r1.2.1/distcp2.html
Snapshots and Exports - http://blog.cloudera.com/blog/2013/11/approaches-to-backup-and-disaster-recovery-in-hbase/