While exercise with short rest periods will generate high metabolic stress, short rest periods might not be as useful for developing strength or power.
There isn't a 'one size fits all' for recovery time, but the general consensus is about 48 hours of recovery time per muscle group after exercise.
A cleverly designed warm-up will improve performance and also improve mobility helping you to achieve proper technique and posture.
Stretching will improve your flexibility and mobility. These enhance your range of motion and ability to apply the proper technique to exercise.
The reasons as to why proper technique is essential are clear; to minimize your risk of injury and to optimally target the muscle groups you want to work.