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Use Adobe Media Encoder fella.
This is what I use;
MP4 - HD 4Mb 1920x1080 (High) setting (download only)
MP4 - HD 2Mb 1280x720 (baseline) for streaming HD - (should work with most modern tablets too!)
3GP - SD 0.8Mb 640x480 (baseline) for most mobiles
3GP - SD 0.5Mb 320x240 (baseline) for basic mobiles
Hope that helps!
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