I want to export (using premiar / edius ) video at maximum quality but my target size have to be maximum 400 mb (the movie length its about 40 min. ) and if it can be lower then 400 mb its even better.
what is the best way to export the movie so its will be quality and steel in a minimum size?
Export it as a H.264. Depending on how well you want it, you might even want to consider exporting in widescreen 720x480 or 720x576p, as 480p/576p is not going to take up as much space as a 720p or 1080p video,
For what it's worth - the dimensions of the exported video won't change the size of the file. Changing the Mbps (megabits per second) will. Try it for yourself by exporting a small segment at varing dimensions, but at the same Mbps, and you'll see that the files are all around the same size. Spend time tweaking the Mbps to achieve your goal.
For the longest time, H.264 has been the best option for what you're trying to achieve. It's fairly small files that maintain a fairly good quality. Recently H.264 has been surpassed by a new standard, H.265, which is good but has a few issues. It's the same quality as H.264, but it's half the size, however not all software supports it internally, and you'd need to use an external program like Handbrake. Additionally, not all software will support playback, but it may work for you.