You can use Tabata for any type of exercise (see videos below). I've used it for anything from teaching SPIN, BootCamps, Yoga, running sprints and have even incorporated it into my own workouts. It all depends on your own creativity.
The premise of Tabata is to heighten the intensity of any workout. You do an exercise for a designated 20 seconds as quickly as you can with good form only. If your form starts to break, then you need to slow down the exercise a little, but don't stop! You rest only 10 seconds for 8 cycles until you have reached a total of 4 minutes for that exercise. You can do the same exercise every 20 seconds, or you can do a different exercise every 20 seconds. You may rest for only 10 seconds in between each 20 second burst of exercise.
Since every 8 cycles of movement is only 4 minutes, you can add or delete as many or as few exercises cycles as you want depending on the amount time you have. This is great if you are pressed for time or have a limited amount of time. I have found that it's just as convenient as having your phone with you. There is no more need for stop watches or watching the stop watch. You can do it with a stopwatch, but I have found that using it on my phone while laying music over it makes any workout better & I don't have to keep looking at the stopwatch if I am in full workload capacity, I just listen to the signals to stop or start embedded in the tabata ap.
There are several tabata timer aps you can download to your phone, here is just merely one of them: Tabata Timer. I'm sure you can do an internet search and find one that suits your needs but they are all pretty much the same. You should not have to pay for any of them.
Here are some ideas for movements you can do below, or you can come up with your own. Remember, the idea is to challenge yourself, not pretend you're doing something. What would be the point?
See videos below:
You can try doing just one of these exercises every 10 seconds, or you can try a different exercise for each 20 second interval. There are many, many ways to mix it up! You can do these anywhere, so no excuses, okay? Enjoy.