Exporting from Premier Pro

under export go media encoder or something
and use a h.267 present or whatever its called im blanking right now
and just tweak the setting a bit for what you want
it gives you an estimated file size so just watch that

Don't use quicktime becuase it kills the quality and doesn't save much MB. Try different combinations and as well as to  be sure to uncheck "project" in the enbedding options before exporting.

yea i have the same problem, my file is always huge. and yea i've played with adobe media encoder a bunch. one thing i do (only works if you have windows movie maker) i save it as an mpg i think, then import it into movie maker, then save it as whatever movie makers saves as, this butchers the quality, but also makes it much smaller. but if someone knew which file type exports the smallest, that would probably benefit the thread starter, and myself more than my way of doing things.

here's a pretty decent compression i've found. If theres a ton of movement going on in the shot the quality isnt amazing but for most shots its pretty good. Another problem is that sometimes a horizontal line will roll through.
Here ya go:
Export  -> Adobe Media Encoder
Video
Format: Windows Media
Video Codec: Windows Media 9 Advanced Profile
Encoding Passes: 2
Bitrate Mode: constant
Frame Width/Height: 720x480
Frame Rate: 29.97
Pixel Aspect Ratio: .9
Maximum Bitrate: you can play with this to adjust the file size. For shorter edits i use 2048, for longer ones i use 1024. Just play with it.
Image Quality: 100
Audio
Audio Codec: Windows Media Audio 9.2
Encoding Passes: 2
Bitrate Mode: variable unconstrained
Audio Format: 96kbps, 44kHz, stereo VBR
Audiences
Output: compressed

hope that helps

for the audio format, shouldn't it match the audio speed of the music in the project (which is 48 KHz)? Also, what is the Maximum Bittrate and what does it do?
Other than that, thanks. 

um, as for the question about audio i dont think it matters because it works fine the way it is. My newer edits are with this compression if you want to see. I'm not really sure what exactly maximum bitrate does but i know it effects file size and i would assume it effects video quality.