In addition to my monday and weds KF class, I've been doing 45mins to an hour of cardio 2x a week for some time, but have slacked recently and really want to see some changes.

I'm going to try cardio 3x a week (tue, thur, sat) (15-20 mins of HIIT on the stairmaster, 15 mins on the bike, 15-20 mins bust-a ss on the rowing machine) plus ading a short weight circuit on tues and thurs.

how often and when should I stretch? I've always stretched after my cardio, but now that I'm wanting to go harder and add weights I'm sore and tight. Should I be stretching before and after? what about stretching on off days?

Thanks in advance

-C