Unfortunately, there is no one right answer to the question of how much rest is enough. It all depends on how hard and how frequently you work out, how fit you are to begin with and what kinds of stress you’re dealing with in general. If you’re doing intensive exercise like boot camp fitness training regularly, then you should take a rest day every 3 – 4 days. These recovery days don’t have to be spent on the couch; active recovery options like walking, yoga and stretching are all good choices.
For those who have especially intense workout regimens, you may want to even schedule a recovery week once per month consisting of lighter physical activity. Another way to make sure that you get the best results from your workouts is to mix up your workouts. For instance, strength training one day, running the next day, boot camp another day. This builds some recovery into your workout routine. In combination with good nutrition for training (plenty of lean protein, healthy fat and complex carbohydrates from fruits, vegetables and whole grains) and regular rest days, this should keep you on your way to getting the very most from every one of your workouts.
Finally, learn to listen to what your body is telling you. If you’re feeling like you really need a rest, that means that you probably do need to take a break. Varying the intensity of your workouts, giving yourself enough time to recover and getting the nutrition you need can make the difference between achieving your fitness goals and hitting a plateau or worse, injuring yourself by working out too hard for too long.