Keeping in mind the universal goal of all JRF meal plans and workout programs is to: maintain muscle mass, build lean muscle mass, or lose body fat. Training with one or all of these goals in mind - not at the same time, can be categorised under the term "hypertrophy" training. The ideal rest time between sets when muscle hypertrophy is goal is between 60-120 seconds.
When looking to build/maintain lean muscle mass the primary energy systems in play are the ATP-PC system and the glycolytic system. Without drifting too far off topic, the ATP-PC system consists of adenosine triphosphate(ATP) and Phosphocreatine(PC). This energy system provides immediate energy. And assuming it's fully stocked, will provide energy for a maximal intensity for a short duration exercise for 10-15 seconds before it fatigues. On the other hand, the glycolytic system involves breaking down stored glycogen and converting it to glucose. Glucose is then broken down by a series of enzymes. This basically means using the carbs you eat as fuel. The glycolytic systems produces a lot of power, but not quite as much as the ATP-PC system. However, it has larger fuel supplies and doesn't burn all of it's fuel as quickly as the ATP-PC system.
So how does this tie into rest time? Well, because your glycolytic system has come to the party your body doesn't need to rest as long as if you were say; strength training. And because the universal goal of all JRF workout programs is muscle hypertrophy, you'll want to take advantage of these short rest periods(60-120 seconds) to make sure you're in an optimal state to be building muscle. But how does this ensure you'll build more muscle? One of the key factors in how much your muscles grow is the amount of anabolic hormones your body produces post weight training. Short rest periods of 60-120 seconds cause a greater release of these hormones than longer rest periods do.
Short rest periods also cause other muscle building benefits likes increased lactate production and blood flow to the targeted muscles. So in layman's terms, a better "pump." It has been shown that increased blood flow to the muscles helps the protein get there quicker.
To summarise, rest between 60-120 seconds for the best results possible when following your JRF personalised workout program.
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