I am not sure if there is any real published/scientific data on how often one needs to "recover" or what is a good time interval between different workouts.
When younger ( under 30 ), I was a distance runner. I ran 7 days a week for 10-15 years. I generally missed only a few days per year -- generally due to an injury eg fell off a curb, misjudged a ditch, non-sports injury. As a runner, I generally worked out alone with occasional group runs.
I did 60-70 miles per week, one workout per day, generally long runs 12-18 miles (90 min to 2+ hrs) on weekends, 7-9 miles during week (50-90 minutes). I was not particularly fast but by comparison to most joggers, I was. Race times were generally 5-6 min/mile in short races (under 10K) and closer to 6 min/mile in longer races ( 12K to marathon ). Work outs ranged from interval training to racing. Most workouts were runs at a mild pace on roads.
I cannot recall any time when I felt I needed time off. I do recall getting over 70 miles per week was almost impossible as I started to get hurt or became exhausted.
I was not atypical among my running friends. We all trained that way. I was training -- looking to improve times in races.
So, to the average person, given typical 30 minute workouts, I would think every day is not particularly taxing.
As an older person ( 50+ ) and after 2 plus decades off from any serious training, I am not sure if I can do every day workouts. My recovery time is considerably longer. 3 days of work outs and my body needs a rest. Every other day seems OK.
Again being older, I am noticing it just takes more time to build up endurance, so maybe I just need to incrementally building up the level and spacing on the exercise. What took days may require weeks/months. I may at some point be able to sustain the frequency of earlier training, if I work at it long enough.
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