Export it to a ".mov" extension, also knows as quicktime.
Keep all the settings high and you shouldn't lose any quality. You'll now get a very large file depending on the duration. Now get quicktimepro (simply fill in a key, google / youtube it.) and go to file --> export in quicktime.
Now go settings and set it to "h264". Then I always put the quality to 92.
My files turn from 6g to 15mb
