VideoProc Converter AI

How to Compress Video for Instagram Feed, Story, IGTV

  • Step 1. Download VideoProc and import your video
  • Step 2. Compress your video for Instagram
  • Enter target size directly or specify compression settings
  • Step 3. Export the compressed video with best quality
  • Highlights: speedy, top quality, support 370+ formats
  • A one-stop slution to download, convert, and edit videos
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3 Fast Ways to Compress Video for Instagram Story, Feed, and IGTV

By Cecilia Hwung | Last Update:

Forword: Looking into how to compress a video for Instagram Feed, Story, or IGTV? Wonder what are the best Instagram video compression settings? Or you're searching into what is the best video compressor for Instagram? Read this post to find all answers you need.

Instagram has pretty strict video requirements, so you might encounter errors like the video becoming poor quality or not uploading to Instagram when posting your video straight from your device.Instagram has pretty strict video requirements. It only accepts videos with aspect ratios between 1.91:1 and 9:16, resolutions over 720P, and frame rates over 30FPS. Asides, if your video is within 10 minutes, then its size cannot be larger than 650MB. This is why you might encounter errors like the video becoming poor quality or not uploading to Instagram when posting your video straight from your device. 

Fortunately, we can easily address these issues by compressing MP4 for Instagram before uploading. In this post, we will introduce 3 easy ways to compress videos for Instagram. Plus, we'll be showing you some easy tricks to post your videos on Instagram with amazing quality.

Compress Video for Instagram

Method 1. How to Compress Video for Instagram Effortlessly

VideoProc Converter AI is the easiest tool you can rely on to compress video for Instagram. With a simple click, you can reduce the Instagram video file size by over 90% without visible quality loss. Check more highlight features of this amazing video compressor for Instagram.

  • Easily drag to specify the compression ratio
  • Directly enter the target size and compress
  • Compress large Instagram video(s) in seconds
  • Change codec, resolution, bitrate, aspect ratio, and more
  • Turn 370+ video formats to Instagram-supported format
  • All round video editing tools: cut, split, crop, merge, text

Let's download and install VideoProc Converter AI and start compressing video for Instagram!

Free Download For Win 7 or later
Free Download For macOS 10.13 or later

Note: The Windows version now supports AI-powered Super Resolution, Frame Interpolation, and Stabilization to enhance video and image quality. These AI features are not yet available in the Mac version but will be coming soon.

Step 1. Add the Video for Compressing

Run Videoproc Converter. Hit Video. Drag the original video file to this best video compressor for Instagram. Click Toolbox and choose Compress.

Import Video to Instagram Video Compressor
Import the Video

Step 2. Compress a Video for Instagram

In the pop-up Compress panel, you can drag the slider to adjust the compression ratio. Let's say you want to compress the video file size by 90%, then just drag the slider to 10%. Alternatively, enter the target size directly in the File Size menu.

Automatically Compress Your Video for Instagram with VideoProc Converter AI
Automatically Compress Your Video for Instagram


If you're compressing a 4K video for Instagram, we suggest downsizing it to 1080P. This can reduce the file size by around 75% without affecting the video quality, as the difference between 4K and 1080P is barely noticeable on small screens like smartphones.

Step 3. Export the Compressed Video

Click Done to confirm your adjustments. Hit Run to save the compressed Instagram video.

Export the Compressed Instagram Video from VideoProc Converter AI
Export the Compressed Instagram Video

Bonus: Customize the Encoding Settings to Compress Your Video for Instagram

VideoProc Converter AI can also help you customize the encoding settings to make your video smaller and meet the Instagram upload requirement. Just add your video to this Instagram video compressor, go to the Target Format section, select MP4 H.264, and then hit codec option to open the Format panel. After that,

  • Set a lower resolution: 1080x1080 (for a square video) and 1920x1080 (for a landscape video)
  • Move the quality slider towards the left until the target bit rate is smaller than 3500kbps
  • Check the option for 2-pass encoding
  • Select 30FPS as the target frame rate
Customize the Encoding Settings to Compress
Customize the Encoding Settings to Compress

Method 2. How to Compress Video for Instagram Online

What if compressing a video for Instagram is something that you do once in a blue moon? The most convenient manner is to reduce the video size for Instagram on your browser. Luckily, Freeconvert, OnlineConverter, MP4Compress, and many online video compressor for Instagram are made with this sole purpose.

Note: Those video compressors for Instagram don't require you to download or register. All you need to do is upload the Instagram video, apply a few parameter adjustments, and press the generate button. However, they have many limitations.

  • Pop-up ads and redirects to unknown sites
  • Offer very few options for adjusting parameters
  • Most of them can't compress videos over 200MB

Surely, if you stick with compressing the Instagram video via your browser, we suggest you go with Freeconvert. It is a generous online Instagram video compression software with the capability to compress the video as large as 1GB. In addition, it doesn't put constrain on the input and output format. With it, you can compress Instagram video from or to MOV, FLV, and other 60 formats.

Step 1. Press Choose Files button to select the original video file for uploading to this online video compressor for Instagram.

Step 2. Choose MP4 as the result video file format.

Import Video to Freeconvert
Import Video to Freeconvert

Step 3. Hit the tool button to enter the Advanced Options page.

Step 4. Select the video codec as H264.

Step 5. Choose the Compression Method. For instance, you need to choose Target a file size, and then move the cursor on the below Select Target Size bar left or right to decrease or increase the size.

Compress Video for Instagram Online
Freeconvert - Online Video Compressor for Instagram

Step 6. Press Apply Setting. Hit Compress Now to start to compress video for Instagram online.

Method 3. How to Compress Video for Instagram on Premiere Pro

The high price tag (20.99USD per month), industry level layout, bewildering export options, and the high system requirement make Premiere Pro foredoomed to fall short of a beginner's expectation to handle the daily Instagram video compression task.

But if you are a premium user, or you just created and edited your Instagram video on Premiere and now want to export it, then you might want to know how to compress Instagram Video on Premiere Pro and what are the best Instagram compression settings in Premiere Pro.

Step 1. Install the latest version of Adobe Premiere Pro on your computer.

Note: Your computer must meet the minimum system requirements of Premiere Pro. Otherwise, you may encounter horrible stutters and a plethora of other errors.

Step 2. Press File, select New and choose Sequence to open up a New Sequence panel.

Step 3. Hit Digital SLR and select DSLR 1080p30 under 1080P.

Create a New Sequence in Premiere
Create a New Sequence in Premiere

Step 4. Choose Settings on the top menu bar of the New Sequence tab. Adjust the frame size, so the aspect ratio will fit the Instagram requirements.

Let's assume you want to compress video for an Instagram story, then you should enter 1080 for the horizontal and 1920 for the vertical resolution.

Step 5. Hit Save Preset, enter the name and description, press OK. Premiere Pro will load the newly created sequence. Select the customized preset and choose OK.

Compress Video for Instagram in Premiere Pro
Compress Video for Instagram in Premiere Pro

Step 6. Right-click on the media pool tab, select Import to feed into the source Instagram video. Drag the clip to the timeline. Select Keep existing settings on the pop-up error message window.

Here you can use the position, scale, and rotation feature to determine the portion you want your audiences to see.

Step 7. Press File again, select Export, and choose Media. Scroll down to find Basic video settings. Move the cursors on Target Bitrate [Mbps] and Maximum Bitrate [Mbps] left to decrease the bitrate.

Setting 3bps as the target bitrate and 6bps as the maximum bitrate is the most propriety for most common Instagram videos.


1. How to post video on Instagram with good quality?

Trick 1. Post Instagram Video on a Browser

  • Login into your Instagram on Chrome
  • Press F12 to open the developer tool
  • Go to the upper of the window and select iPhone XR
  • Browse the web version of Instagram and hit the plus icon to upload from the computer

Trick 2. Post Instagram on Facebook Creator Studio

  • Link your Instagram and Facebook accounts on Chrome
  • Go to Facebook Creator Studio, hit Create Post, and select Instagram feed
  • Enter the title and description for the Instagram video
  • Hit +Add Content > From file upload, choose the video for upload, and then hit Publish

2. What is the best Instagram video compression settings?

Well, though the ideal settings depend on your source footage a lot, conducting our experience and the Instagram video spec rule, we advise you to go with the below compression settings.

  • Format: MP4 (H.264+AAC)
  • Resolution: 720P or 1080P
  • Bitrate: 3Mbps-6Mbps
  • Frame rate: 30Fps

About The Author

Cecilia Hwung is the editor-in-chief of Digiarty VideoProc. With over a decade of experience, she specializes in delivering insightful content on AI trends, video/audio editing, conversion, troubleshooting, and software reviews. Her expertise makes her a trusted ally in enhancing users' digital experiences.

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Digiarty Software, established in 2006, pioneers multimedia innovation with AI-powered and GPU-accelerated solutions. With the mission to "Art Up Your Digital Life", Digiarty provides AI video/image enhancement, editing, conversion, and more solutions. VideoProc under Digiarty has attracted 4.6 million users from 180+ countries.

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