Replying to Adobe premiere exporting

Im a nub at exporting, so i need help. i made a 3 and a half minute video and i wanna export it as a quicktime file, as small as possible,at least under 30 mb. i used the search bar to find out how, but people only gave me poop for answers. i want pretty good qaulity. i usually export it as a avi. file and the nexport it again in movie maker, but id rather it be quicktime and even smaller.
pleae help a dawg out.
thank you