The invention provides a defrosting method of a variable-frequency air source heat pump unit. The defrosting method comprises the following steps that when a defrosting condition is reached, a compressor is reduced to the lowest frequency and kept for 5 seconds, a defrosting mode is started, the frequency of the compressor is increased to the defrosting frequency, the expansion opening degree is adjusted to the defrosting opening degree, then the defrosting frequency is reduced by 5Hz every 30 seconds, the defrosting opening degree is reduced by 4%, and the adjustment is stopped until the frequency is reduced to the defrosting lower limit frequency; and the air exchange temperature, the unit high-pressure value and the defrosting duration are monitored, when any one of the three parametersexceeds a set value, the unit exits the defrosting mode, the frequency of the compressor is reduced to the lowest frequency and kept for 5 seconds, a fan is started and waits for 5 seconds, and the unit is switched back to normal heating. The method can reduce the defrosting switching impact of the air source heat pump, improves the unit safety, and reduces the noise. Meanwhile, the real-time matching of the defrosting heat demand and the unit heat supply can be kept, the total defrosting time is shortened, and the defrosting energy consumption is reduced.