We use professional camera such as Sony EX1 and we mostly use tripod when interviewing someone. For now we are not using professional lighting.
I have discovered cutom settings for exporting from FCP and in sorenson for further compression. Adobe is using QuickTime format in H.264 at 640 x 320 (I guess) and as I mention the file size is only 20 MB. My file is smaller in dimensions with same codec but the file size is never less than 50 MB.