1. Dehydration and shallow breathing, try to breath deeply more.
2. The recommendation to lose weight is 60 mins of cardio/day, but work yourself up to that point...
3. HIIT and SS cardio are both good. HIIT should be done only once or twice/week for 20 mins, 5 min warm up, 10 intervals = 20 mins actual work out, and 5 min cool down. Only 1 to 2x week for HIIT because doing the intensity any longer could cause injury... you can do both HIIT and steady state in the same workout, 30 mins of each... When doing SS you should be able to talk but not want to talk...
Hope this helps...