Well, 24p to 30p is easy, but won't look all that smooth. because 6 frames will need to repeat in order to get 30 frames out of 24. This looks a lot smoother when you can use interlaced formats...30i. But the web doesn't like interlaced, only TV does.
Simply use compressor and change the frame rate. Cinema Tools will speed the footage up by20%, and you don't want that.