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The migration and redistribution of refrigerant are critical factors that affect the refrigeration system performance. To improve the defrosting and start-up heating performance, it is essential to investigate the transient distribution characteristics of refrigerant mass. However, quantitative studies on the transient distribution of refrigerant during defrosting and start-up heating stages in heat pump systems are scarce. The dynamic characteristics of defrosting and start-up heating cannot be deeply understood from the perspective of refrigerant migration. Therefore, the purpose of this paper is to experimentally study the transient distribution characteristics of refrigerants during defrosting and start-up heating stages for different defrosting strategies. Based on the refrigerant-side dynamic characteristics, the defrosting cycle is divided into three stages for the defrosting strategy with the indoor fan off, the indoor coil charging stage, accumulator charging stage, and wet compression stage. Additionally, for the defrosting strategy with the indoor fan on, it is divided into two stages: the indoor coil charging stage and the outdoor coil discharging stage. For the defrosting strategy with the indoor fan off, the wet compression phenomenon occurs at 240 s, which poses significant challenges to the stability of the compressor. At the end of defrosting, the accumulator retains the most refrigerant for both defrosting strategies. From the perspective of refrigerant transient distribution, the start-up heating stage is the process of refrigerant migration from the accumulator to indoor and outdoor coils. The two main factors that affect start-up heating performance are heating the indoor coil metal, and vaporizing the liquid refrigerant in the accumulator. For the defrosting strategy with indoor fan on, the energy consumption of heating the indoor coil and vaporizing the liquid refrigerant is reduced by 45.7 % and 48.9 % during start-up heating. Based on the transient refrigerant distribution experiment, some methods to improve defrosting and start-up heating are also proposed. This study can provide useful insights into the transient distribution of refrigerants and provide guidance for defrosting optimization.