The invention discloses an efficient and energy-saving experimental temperature adjustment system and a work method thereof. The efficient and energy-saving experimental temperature adjustment system comprises a first refrigeration system, a second refrigeration system and an energy storage system. The first refrigeration system comprises a first compressor, a first four-way valve, a first heat exchanger, a second heat exchanger, a third heat exchanger, a first gas-liquid separator, a first throttle part, a first stop valve and a second stop valve. The first four-way valve is provided with a connector C, a connector D, a connector E and a connector S. The energy storage system comprises a transit box, a first water tank, a second water tank, a first pump, a second pump, a third pump, a fourth pump, a first energy storage stop valve, a second energy storage stop valve, a third energy storage stop valve, a fourth energy storage stop valve, a fifth energy storage stop valve and a sixth energy storage stop valve. According to the efficient and energy-saving experimental temperature adjustment system and the work method thereof, quick temperature adjustment is achieved by changing the temperature of a heat exchange medium, the experimental test time is shortened, more energy is saved through heat recovery, the system uses stored cold flow for refrigeration and stored heat for heating, and the function of heat recovery is achieved.