Rest and recovery is integral for burning body fat and building muscle, however if you have a specific body composition goal in mind rest days, or days of doing no training are often the most challenging. Most people feel like they should be doing some form of training to get them closer to their goal. I hate rest days, I feel like something is missing from my day. Plus spending 10-12 hrs a day in a gym surrounded by motivated people makes it impossible.
My solution: I do cardio and abdominal work on my rest days. I don’t like doing cardio on weight training days or abdominal work after a session either. Combining the two for a “rest day” was the perfect solution – I’m now doing 30 minutes of cardio and about 12 sets of abdominal work twice every 10 days. I have found this great for speeding up recovery and maintaining low levels of body fat.