video editing tips

Does anyone know any good free programs to compress a .mov video file? Any tips?
I’m trying to convert a quicktime video file to 500mb and the file is currently 1gb. I originally edited this video on final cut pro on my school’s computer but don’t have access to them at this time, which is why a free program that would compress the files is what I need. Tips are greatly appreciated.
convert it to AVI it will reduce it by about 2/3
http://www.freemov2avi.com/
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Low Cost video editing Tips 3, Traffic Background
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