Ronda Rousey Continues Insane Diet and Workout Routine amid UFC 205 Comeback Speculations

Ronda Rousey
Photo Credit: AKM-GSI / Splash News

Will Ronda Rousey be fighting in UFC 205 in New York?

Although many have speculated that the former champ will make an appearance at UFC 205, slated for Nov. 12 at Madison Square Garden, according to UFC president Dana White, she will not. But that isn’t stopping Ronda Rousey from training like a champion.

Ronda Rousey Workout

Photo Credit: AKM-GSI / Splash News

She and White are hoping to work out a contract soon. If they do, she’ll need to be ready to fight. She likely isn’t doing her daily workout plan for fighting shape at the moment, but you can bet that once the ink dries, she’ll be back in gym for her intense sessions.

When she’s training for UFC fights, Rousey puts in epic six-hour training sessions, six days per week. Working with her trainer, she runs through a variety of exercises and boxing to get her lean, toned, strong, agile, and in great fighting shape.

Her muscle training involves hitting the heavy bag, sparring, mitt work and other boxing moves, getting her ready to react and bring the fight to opponents.

Ronda Rousey’s 36-Hour per Week Training Schedule

Right out of the gate I’d like to mention that nobody—other than pro athletes who make a living from training—works out that much. Working out for six hours a day at high intensity—or even low intensity—is too much for the average person. But if you’re wondering what a high-level UFC fighter like Rousey does for her daily workout plan (for fighting shape) take a look!

Ronda Rousey

Rio de Janeiro, Brazil – UFC 190 – Ronda Rousey beats Bethe Correia. Round 1. Rousey moves in and lands a couple punches. She lands a few uppercuts and rocks Correia by the cage. She knocks her out with a right hand. 08/01/2015. Credit: AKM-GSI / Splash News.

She performs workouts just like this—or certain variations—six days a week, for six hours a day, leading up to a fight.

  • Stretching. She stretches her hips, shoulders and knees to get them loose and warm for the rest of the training session. Doing so reduces the risk of injury by adding heat and flexibility to the muscles. She uses a long stick to help posture and improve balance.
  • Next comes 10 minutes of jump rope to get her heart rate up.
  • From there, she and her coach move over to hit the heavy bag. She performs various punches while she moving around the bag, employing some fancy footwork. This is intense! She punches around the bag consistently for about 10 to 12 timed rounds.
  • Gets in the ring for some boxing. She hits the mits with trainer for 10 to 15 rounds, each running for three or five minutes. Punching is a great whole-body workout. A proper punch activates the hips and shoulders, while requiring a tight core. It is also short, powerful bursts, which can increase strength and power.
  • She will also do some shadowboxing, uppercuts, straight punches, and more holding 2-pound dumbbells.
  • Finish with abs, which can sometimes include 2000 crunches

You’ll notice her workouts don’t feature any work with heavy weights, or much weight training at all. This is because she doesn’t need to. Her sport requires her to be quick, have great fitness and lots of power. So although she is strong, she doesn’t need heavy weights for her pre-fight training.

Martin, D., “Ronda Rousey will not fight at UFC 205 in New York; return talks ongoing,” Fox Sports, August 23, 2016;, last accessed August 25, 2016.
Olya, G., “Ronda Rousey Gets in Fighting Shape with 6-Hour Gym Sessions! Her Trainer Breaks down Her Intense Workout,” People, July 26, 2016;, last accessed August 25, 2016.