HOW TO GET GOOD RES/LOW SIZE QUICKTIME - PLEASE HELP!

Hi,
I'm making music videos and am trying to make good quality Quicktimes for streaming on the web, with the lowest file size possible.
The lowest I can get a 4 minute video is around 30MB, but I checked out some videos at www.flatnosegeorge.com and they're good quality as well as small file sizes (around 10MB). How do they do this..?! By contrast one of my videos (at www.tokyodragons.com) is 30MB and doesn't look as good quality!
The settings I'm using are these:
Video Settings: Sorenson Video 3
Qual: High
Motion: 25 Frames
Key Frame Every: 250
Lomit Data Rate to: 1100
Sound Compressor: MPEG Audio 4
44,100
16 Bit
Stereo
Any ideas on how to get it to be good res at a lower file size..?
Many thanks,
Mark Locke

H.264 video codec?
Also, dropping the frame rate should massively effect filesize and you might not even notice the difference when viewing. If your original sequence is 25 fps try halving it to 12fps.

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