Open the Quicktime Pro program. If you don't have Quicktime Pro, you can download it for free from the link listed in the Resources section of this article.
Open a video file by going to "File," then to "Open File." Find the desired video on your computer or from your disc drive and click "Open."
To export the video file, hover over "Menu" and click "File," then "Save As."
A box will appear asking you to name the file and choose where the file should be saved. There will be two options included in the "Save As" prompt that will ask if the file should be saved as a self-contained movie or as a reference movie. Select "Save as a self-contained movie," if not already selected, and click "Save."