The Bare Minimum Daily Dose of Exercise

If you do nothing else all day – exercise related – do the following.

30 bodyweight squats.

You can split it up into however many sets you want.

You can split the reps across the day as much as you want.

If you're lifting weights or doing some other formal exercise on a given day, don't do the squats. 

The bodyweight squats are there to keep you honest to doing SOMETHING every day.

It doesn't have to be a daily practice. But it should be your daily minimum if you do nothing else.

And yes, you should do the bodyweight squats (aka air squats) on your "rest" days. They're not going to negatively affect your recovery. It will probably aid your recovery by loosening up tight muscles and promoting blood flow whilst mildly increasing your heart rate for about 60 seconds.

Bodyweight/air squats aren't magic. But they make a great little daily movement practice when all else fails. These bodyweight squats are also a solid "gateway habit" into creating a fitness lifestyle. 

You have time for 30 air squats every day.

You have the space available for 30 air squats.

You have the equipment (your body) for 30 air squats all the time.

If you do nothing else today, tomorrow, or a future day, please commit to at least getting your 30 squats done.