Well I can only give you a ballpark idea because I don't know your strengths, weaknesses, and overall fitness, not to mention age and background of other activities, but:
There's no such thing as too little QM. QM, Quadrupedal movement (moving on all fours) is a great warm up, great muscle toning, and great for warmdowns. You can pick different movements and different speeds for different purposes, like slow motion low crawling for muscle strain, high speed sprints for heart rate, etc.
Like I said, I cannot tell you over the forum where your strengths and weaknesses are, whether that be arm strength or core strength or explosive leg power or whatever, so my suggestion is to watch some of Urban Current's conditioning videos to get an idea of some of the movements you can start doing without going to a gym and paying membership.
http://www.youtube.com/user/UrbanCurrent#grid/user/306CFF872DE196C9
