Ronda Rousey’s Workout Routine and Diet Plan

Ronda Rousey has undoubtedly created a niche for herself in the world of fighting sports. At present, she is in a contract with WWE owing to her insane fighting skills that simply give nightmares to her opponents.

Ronda is a trained fighter and practices different styles of fighting including judo, wrestling, and mixed martial arts. This in turn makes her fight like an indestructible force.

So let’s find out what goes into the fitness regime of this badass UFC champion by throwing light on Ronda Rousey’s workout routine and diet plan.

Ronda Rousey's Workout Routine and Diet Plan
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Ronda Rousey’s Workout Principles

Ronda Rousey’s workout plan has contributed a lot in making her a super athlete. When she fights in the octagon, her strength, speed, endurance, and agility are on point and she trains like a freak to perform that way.

Ronda Rousey’s training routine isn’t for the faint of heart. She trains twice a day 6 days a week which amounts to a total of 12 intense and brutal training sessions. We expect that now you know how she is capable of performing like a super athlete all the time.

Ronda Rousey’s Workout Routine

To perform like a badass fighter in the ring, Ronda has to train like one. And when it comes to her workout routine it’s not just about lifting weights and doing cardio.

Ronda Rousey’s workout routine incorporates different training styles each of which focuses on developing a certain aspect of her physique. In general, her workout routine works on building up her strength, endurance, speed, and agility. It also includes certain drills that improve and hone her fighting capabilities.

Strength training happens to be a crucial part of Ronda’s exercise routine. Her strength training regime includes different compound exercises.

It also incorporates activities like jiu-jitsu, wrestling, judo, etc. that have a significant impact on building up both core strength and muscle mass.

Talking about her boxing workout, it includes sparring, shadow boxing, mitt work, speed bag work, and heavy bag work which she performs for hours until her body is completely exhausted.

All these collectively contribute to perfecting her hand-eye coordination, muscle memory, and the precision of her punches and kicks can simply knock out her opponents.

Now let’s have a detailed overview of Ronda Rousey’s workout routine for the week:-

Monday- Boxing and Cardio workout

Tuesday- Strength training

Wednesday- Boxing and cardio

Thursday- Strength training and cardio

Friday- Boxing and strength training

Saturday- Cardio and swimming

Sunday- Rest

Core strength

In each of her training sessions, Ronda makes it a point to do some kind of exercise that targets her core muscles well.

From doing static holds (like planks) to performing crunches and leg raises, Ronda trains her core muscles adequately which further contributes positively towards bettering her overall athletic performance.


To sustain herself in the octagon, Ronda has to ensure that her cardiovascular endurance is on point. To work on that aspect she performs a decent amount of cardio.

Ronda’s cardio routine primarily includes running 400 steps on the Santa Monica staircase up and down. After completing it, she also performs certain variations of going up and down the stairs which makes her cover a total of 2400 steps in a single session.

Ronda also likes to do swimming as a part of her cardio routine.

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Ronda Rousey’s Diet Plan

Ronda Rousey's Diet Plan
Kathclick /


Ronda has tried out different kinds of diet plans throughout her life. She had even gone vegan after the 2008 games. But as of now, she sticks to a Dolce Diet, it promotes fat-burning.

Ronda Rousey’s diet plan has always been focused on maximizing her nutritional intake rather than minimizing her calorie consumption. This approach not only keeps her in great shape but also fetches her body with adequate amounts of calories that she requires to stay energetic throughout the day.

Ronda’s nutrition plan includes plenty of whole food items like oats, eggs, Greek yogurt, veggies, fresh fruits, berries, turkey bacon, beans, cinnamon, hemp seeds, agave nectar, chia seeds, nuts, flax seeds almond butter, raw coconut oil, stevia and many more. It has medium amounts of proteins and fats and low-medium amounts of carbs.

To keep her body adequately hydrated, Ronda drinks two gallons of water every single day. She also likes having green tea and coconut water.

To feed her body adequately, Ronda consumes 4 meals a day. Now let’s find out what all food items are included in Ronda Rousey’s daily meal plan:-

Meal 1- Breakfast

  • Chia bowl (made with 2 tbsp of chia seeds, 2 tbsp of hemp seeds, agave nectar, raisins, cinnamon, 2 tbsp of oats, and 1 tbsp of almond butter)

Meal 2- Lunch

  • Egg scrambled on bread (made with 2 scrambled eggs, tomatoes, avocado, red peppers, turkey bacon, mushroom, and spinach)

Meal 3- Dinner

  • Turkey chili (made with 6 oz ground turkey, avocado, ¼ cup beans, chili pepper, red and green peppers, cayenne pepper, and hemp seeds)

Meal 4- Dessert

  • Greek yogurt bowl (made with Greek yogurt, agave nectar, and 1 tbsp of chia seeds)

Favorite snacks

Ronda loves feasting on red grapes, nuts, and Honeycrisp apples with cashews. All these food items are loaded with different vital nutrients that make them excellent options for snacks. Ronda prefers having them both in between her training sessions and her major meals.

Foods to avoid

To keep her body in a ‘fighting-fit’ condition, Ronda also has to stay away from certain food items. Some of them are refined sugar and carbs, trans fats, fatty meats, processed foods, chemical additives, and artificial ingredients.

Ronda Rousey’s Supplements

Being a world-class athlete, Ronda has to ensure that her nutrition plan must never lack any vital nutrients. And to serve that purpose well, she has to include certain supplements in it.

Ronda Rousey’s supplements stack consists of the following:-

  • Whey protein
  • Multivitamins
  • Magnesium
  • Cinnamon

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Wrapping Up

The kind of athletic excellence that Ronda exhibits in the octagon isn’t just the result of her physical prowess. Her mental fortitude and determination also play an equally important role in that matter.

And if you want to attain such insane fitness levels, only following Ronda Rousey’s workout routine and diet plan won’t be enough. You will also have to develop the mental strength to go through intense training routines with a desire to earn your fittest version.

If you are capable of doing all those, you can rest assured that both your physique and fitness levels will reach dimensions like never before.