Hi folks,

First time poster, long time lurker here. I am getting fit for a wedding in a year and am have been playing with various calisthenics for my end goal. I have consulted my doctor and have cut my calories to about 1550 each day (I'm 5'9", 195lbs) and have started to run/ jog for 20-30 minutes at lunch each day.

I get about 30 minutes for lunch and cannot take more. I try to change, and warm up for 5 minutes, jog ( about 6 - 6.5 mph, 175 heart rate) for 20 minutes, then cold down change back for 5 minutes. I dont reallly have the time to strech. I try to strech at my desk before and after the run but I'm concerned i am not performing adequatly.

I also am doing about 20 minutes of calestenics each night such as burpees, pushups, pull ups, chin ups, squats, etc (i break it out to be back - chest - arms - legs, i do abs almost everyday for about 5 minutes straight). For this workout i do a 5 - 10 minute warmup, 20 minute excercise, and then 10 minute cool down with foam rolling.

My question is, how can i balance performing a stretch, warm up, work out, cool down, in a timely maner? The recommended time for a daily work out is 30-45 minutes, how should i break that time up to perform each phase adequately? Should i be doing 30-45 minutes of workouts with the warm up and cool down/stretch added to the end making it a 45 - 1hr workout? Are stretching and cool down the same thing or should i be doing both?

Thanks in advance for working with a newbie here!