Here are four sentences illustrating the past simple and past continuous tenses as per your requirements:
Exact Time (Past Simple): I visited my grandmother at 3 PM last Saturday.
With While (Past Continuous): While I was reading a book, my sister was watching television.
Interruption (Past Continuous): I was studying for my exam when the phone rang.
Exact Time with Past Continuous: At 5 PM, I was cooking dinner for my family.