Are you asking someone to do it for you, or how to do it?
Easiest and most foolproof way is to export from Quicktime Pro in whatever format, size and bitrate (quality) you want. QT Pro is something like $29. M4P and DiVX AVI are popular formats currently.
There is freeware out there that will do this too, but it's sometimes difficult to use. You have to sort through lots of bad applications to find the few good ones.
If you are on a Mac, sharing it out of iMovie or iPhoto will allow you to select different sizes and qualities.
If you want someone to do it, sure. It's easy enough to do.