Some sites to find exercises/warm-up that fit you: [link][link][link][link]
But I recommend 15 minutes of warm-up/stretching AT LEAST to start. If you DON'T warm-up you can pull something.
Cool down exercise:[link]
I do jumping jacks (100 of them), and standard warm up for about 15 minutes. I look forward to getting a jump rope and using that.
Different types of exercise:[link]