If you're super tight in a certain area to the point that it'd severely hinder a normal range of motion, I'd recommend foam rolling the problem area before the dynamic stretching and cardio portions of your warm up. (pumpsandiron.com)
Then substitute hooping for the cardio portion of your workout. (health.com)
You can use your treadmill time as the cardio portion of a circuit workout, alternating with getting an upper body workout with dumbbells. (verywellfit.com)