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CWheezy
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It's more like a 30 sec sprint, followed by a 1 min slow jog/walk, and then finishing with say a 3 or 4 minute jog.
Free weights = weights not attached to a machine. Usually exercises associated with barbells and dumbells, such as: Bench press, squat, military shoulder press, dumbell bench, deadlift, dumbell rows, barbell rows, etc.
The more muscle you have, the more calories you're burning while at rest = good.
For the last one, just play it by feel. If you're getting worse in your workouts(Slower, can't lift as much weight, getting hurt), then either go a lot easier, or take some days off
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