What video format shall i use when exporting a video from Adobe Premier Pro?

Recently got a new job at my uni where i take videos using a GoPro and edit and export them using Adobe Premier Pro, but I never know what video format to use when exporting.
The video will only be sent to my manager via email and he'll then put it onto YouTube and Facebook and the Uni webiste, but could anyone tell me what video format i should use to export?

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