what's the current best way to put audio and video on a web site?

I'm working on a very small site, with almost zero budget as a favor for a friend. She wants to put a short audio and video clip on the site (both clips are under two minutes). The audio is currently a 1.6 MB AAC (.m4a) and the video is a 30 MB H.264 (.mov). What's the current best practice that's going to be the easiest for me, while still creating a good experience for the users? Should we upload the video to youtube or vimeo and embed? There's probably some simple audio player I could download. I have flash, so could make an FLV; I could convert the m4a to an mp3, etc. I could just link directly to the raw files....