If I only had an hour, i'd focus on a simple intros of really fundamental techniques kinda like the OP indicated, and not necessarily cooking everything in that time.
Knife skills. Keep them sharp. Mise en place. The importance of salt and pepper. Searing techniques for cooking meat and how not to do it. Roasting vegetables 101. The basics of finishing pastas and reducing sauces. The fact that you can make your own dressing in no time.
You can probably cover all of that quickly and in enough time to ask the right questions moving forward and begin your jorney - IF you had a curriculum. If it's self study it takes longer to figure out what you don't know :) For me it all started with "why does my Grilled Cheese suck? This should be easy" and it's been all downhill.
The Food Lab by Kenji Lopez-Alt was a big window into this for me because of the approach around time and temperature, and the book takes you through all of this stuff by section.