i'm not gonna go on a long winded rave but all i will say is that tabata is THE SHIT and you can do it with running and you can try doing it with burpees (and all the burpee variations) as well
my suggestion- start off with 4 rounds and add a round every week or two till you hit the full 8 rounds. nobody, NOBODY can do a true, full tabata the first time around
also, you need a gymboss timer to do tabata's, imho. reason being is that the gymboss keeps you from having to concentrate on watching a clock to know when to switch over from "jog/walk" to "sprint"- it just beeps/vibrates and you will know