for #2, first off what hrdgain said was true, but MassiveJP was talking about using a stairmaster machine. Technically you could do HIIT on that machine, but it would be a lot more difficult to do HIIT on a stairmaster than just doing all-out sprints.
If you want to keep doing a whole lot of cardio, that's your choice, I just stated that it was IMO, meaning "in my opinion." At 140 lbs, it would be better for you to be more focused on building and maintaining lean muscle tissue. While building more muscle on your frame (and I'm assuming you have a genetically high metabolism), you won't have to worry too much about cardio until later. That is, unless you want to be very skinny. If that's the case, by all means up the cardio.

__________________
"The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends come and go, but 200 pounds is always 200 pounds."

-Henry Rollins
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